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BoostcampPNG

Golden God

by Kyle P.

Program Description

This program is for hypertrophy. The emphasis is the upper body. Increase 5 to 10% weight to everything every two weeks. Rest for 90 seconds between sets.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 22, 2024 01:59
  • Last Edited
    Jun 18, 2025 12:39

Summary

Unleash your inner strength with the **Golden God** program, a meticulously crafted 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in high-intensity barbell and cable exercises that target every major muscle group, from chest and legs to core and arms. Each workout emphasizes progressive overload to maximize gains, ensuring you build muscle and strength effectively. Get ready to transform your physique and elevate your performance—your path to greatness starts here!
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4.8 Stars with 10, 000+ Ratings
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 (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
3
Squat (Barbell)
3
10 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9.5
5
Wood Chop
3
10 reps
RPE 9
6
Shrug (Trap Bar)
3
10 reps
RPE 9.5
7
Hammer Curl (Cable)
3
10 reps
RPE 9
8
Abs Crunch (Weighted)
3
20 reps
RPE 9
9
Hammer Curl
3
10 reps
RPE 9.5
10
Tricep Extension (Cable)
3
10 reps
RPE 9.5
11
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
12
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Trap Bar Deadlift
3
10 reps
RPE 9.5
4
Dumbbell Row
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
6
Hammer Curl (Cable)
3
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
10 reps
RPE 9.5
8
Hammer Curl
3
10 reps
RPE 9.5
9
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
10
Russian Twist (Dumbbell)
3
20 reps
RPE 9.5
11
Cable Crunch
3
10 reps
RPE 9.5
12
Face Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9.5
4
Cable Crossover
3
10 reps
RPE 9.5
5
Barbell Row
3
10 reps
RPE 9.5
6
Glute Bridge (Barbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9.5
8
Cable Crunch
3
10 reps
RPE 9.5
9
French Press
3
10 reps
RPE 9.5
10
Hammer Curl (Cable)
3
10 reps
RPE 9.5
11
Decline Crunch
3
20 reps
RPE 9
12
Front Raise
3
10 reps
RPE 9.5
13
Lying Tricep Extension (Barbell)
3
10 reps
RPE 9.5
14
Lat Pulldown (Single Arm)
3
10 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
10 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9.5
3
Squat (Barbell)
3 Sets
10 Reps
@9.5
4
Seated Row (Cable)
3 Sets
10 Reps
@9.5
5
Wood Chop
3 Sets
10 Reps
@9
6
Shrug (Trap Bar)
3 Sets
10 Reps
@9.5
7
Hammer Curl (Cable)
3 Sets
10 Reps
@9
8
Abs Crunch (Weighted)
3 Sets
20 Reps
@9
9
Hammer Curl
3 Sets
10 Reps
@9.5
10
Tricep Extension (Cable)
3 Sets
10 Reps
@9.5
11
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
12
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
Day 2
1
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
10 Reps
@9.5
4
Dumbbell Row
3 Sets
10 Reps
@9.5
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
6
Hammer Curl (Cable)
3 Sets
10 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
10 Reps
@9.5
8
Hammer Curl
3 Sets
10 Reps
@9.5
9
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
10
Russian Twist (Dumbbell)
3 Sets
20 Reps
@9.5
11
Cable Crunch
3 Sets
10 Reps
@9.5
12
Face Pull
3 Sets
10 Reps
@9.5
Day 3
1
Dip (Weighted)
3 Sets
10 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9.5
4
Cable Crossover
3 Sets
10 Reps
@9.5
5
Barbell Row
3 Sets
10 Reps
@9.5
6
Glute Bridge (Barbell)
3 Sets
10 Reps
@9.5
7
Hammer Curl
3 Sets
10 Reps
@9.5
8
Cable Crunch
3 Sets
10 Reps
@9.5
9
French Press
3 Sets
10 Reps
@9.5
10
Hammer Curl (Cable)
3 Sets
10 Reps
@9.5
11
Decline Crunch
3 Sets
20 Reps
@9
12
Front Raise
3 Sets
10 Reps
@9.5
13
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9.5
14
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@9.5