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BoostcampPNG

MASS

by Leander M.

Program Description

4 days a week with heavy upper body focus. Hypertrophy focus. Recover from a classic upper / lower split by turning a lower day into a bro day. There you mainly train shoulders and arms but can add every lacking accessory muscle group to fix imbalances.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 06:14
  • Last Edited
    Aug 24, 2025 04:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Pull-Up (Bodyweight)
2
8-15 reps
RPE 9
2A
Chest Press (Machine)
2
10-15 reps
RPE 8
2B
Chest Supported Row (Machine)
2
15-20 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
5-10 reps
10-15 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 10
4A
Seated Hamstring Curl
2
15-20 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
6-10 reps
10-15 reps
RPE 9
RPE 8
1B
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
2A
Incline Chest Press (Machine)
2
10-15 reps
RPE 10
2B
High Row
3
10-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
4
Yates Row
2
10-20 reps
RPE 10
5
Single Arm Row (Cable)
2
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Skiers
2
15-20 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Hack Squat
1 Set
2 Sets
5-10 Reps
10-15 Reps
@9
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
3
Hip Thrust (Machine)
3 Sets
12-15 Reps
@10
4A
Seated Hamstring Curl
2 Sets
15-20 Reps
@10
4B
Leg Extension
2 Sets
15-20 Reps
@10
Day 1
1A
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8-9
1B
Pull-Up (Bodyweight)
2 Sets
8-15 Reps
@9
2A
Chest Press (Machine)
2 Sets
10-15 Reps
@8
2B
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5A
Cable Crossover
2 Sets
10-15 Reps
@10
5B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 3
1A
Bench Press (Paused)
1 Set
2 Sets
6-10 Reps
10-15 Reps
@9
@8
1B
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@10
2A
Incline Chest Press (Machine)
2 Sets
10-15 Reps
@10
2B
High Row
3 Sets
10-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Yates Row
2 Sets
10-20 Reps
@10
5
Single Arm Row (Cable)
2 Sets
10-15 Reps
@10
6
Standing Pullover (Cable)
1 Set
15-20 Reps
@10
Day 4
1A
Hammer Curl
3 Sets
15-20 Reps
@10
1B
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@10
2A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
2B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Skiers
2 Sets
15-20 Reps
@10
5
Wrist Curls
1 Set
15-20 Reps
@10