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BoostcampPNG

Hero Physique Training

by D‘Angelo L.
1 athletes joined

Program Description

This routine was created to change entirely what I have been personally been training for. I was a heavy lifter that focused on strength and athletic performance for a long time. I decided to come up with this routine to refocus my goals to look more physique than I have in the past few years. Feel free to join me on this new year on a new program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 31, 2025 05:52
  • Last Edited
    Dec 31, 2025 06:37
Muscle Engagement
Front
Back
MuscleSet
Abs
14%
Front Delts
11.4%
Triceps
11%
Upper Back
9.4%
Chest
8.7%
Middle Delts
5.9%
Lats
5.9%
Glutes
5.7%
Hamstrings
5.7%
Quadriceps
5.5%
Biceps
5%
Rear Delts
3.9%
Lower Back
2.5%
Calves
1.8%
Forearms
1.4%
Adductors
1.4%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Dip (Weighted)
3
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
6A
Russian Twist
3
50 reps
RPE 10
6B
Abs Crunch (Bodyweight)
3
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Face Pull
4
15 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6A
Lying Leg Raise
3
20 reps
RPE 10
6B
Windshield Wipers
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Walking Lunge
3
20 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hyperextension
4
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
3
Lying Reverse Fly
3
15 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 10
5
Plank (Weighted)
3
60 reps
RPE 10
6
Sit Up
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 10
2
Barbell Row
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
5
Diamond Push Up
3
RPE 10
6
Ab Wheel
4
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Chest Fly (Cable)
3 Sets
15 Reps
@10
4
Dip (Weighted)
3 Sets
10 Reps
@10
5
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@10
6A
Russian Twist
3 Sets
50 Reps
@10
6B
Abs Crunch (Bodyweight)
3 Sets
50 Reps
@10
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@10
4
Face Pull
4 Sets
15 Reps
@6
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
6A
Lying Leg Raise
3 Sets
20 Reps
@10
6B
Windshield Wipers
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
3
Leg Press
3 Sets
15 Reps
@10
4
Walking Lunge
3 Sets
20 Reps
@10
5
Standing Calf Raise
4 Sets
15 Reps
@10
6
Hyperextension
4 Sets
25 Reps
@10
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6
3
Lying Reverse Fly
3 Sets
15 Reps
@10
4
Hanging Leg Raise
4 Sets
15 Reps
@10
5
Plank (Weighted)
3 Sets
60 Reps
@10
6
Sit Up
3 Sets
20 Reps
@10
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
@10
2
Barbell Row
3 Sets
12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Diamond Push Up
3 Sets
@10
6
Ab Wheel
4 Sets
10 Reps
@10