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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
    Jul 22, 2024 02:42
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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 (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