Program Description
This intermediate to advanced program focuses heavily on delts and has a 3x week frequency for the upper body and a frequency of 2x week for the lower body. The arms and delts are pretty much hit 5 times a week.o
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 12, 2024 02:27
- Last EditedAug 12, 2025 12:25
Summary
Unlock your muscle-building potential with the Pure Hypertrophy 5-Day Program, designed for serious lifters ready to commit to a 12-week transformation. This program emphasizes high-volume training across five days a week, incorporating a mix of machines, cables, and free weights to target every major muscle group. Each workout combines supersets and compound movements to maximize muscle growth and strength gains. Get ready to push your limits and see real results—let's build that physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.4%
Front Delts
12.4%
Upper Back
11.8%
Biceps
9.7%
Lats
9.5%
Triceps
9%
Chest
8.9%
Hamstrings
6.5%
Quadriceps
5.6%
Glutes
4.6%
Calves
2.7%
Abs
2.4%
Rear Delts
1.3%
Lower Back
1.2%
Forearms
1.1%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 7
2A
Upright Row (Cable)
3
10-15 reps
RPE 7
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 7
5A
Flat Laying Db Curl
2
10-15 reps
RPE 7
5B
Incline Seated Lateral Raise
3
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
2
5-8 reps
RPE 6
2A
Upright Row (Cable)
2
10-15 reps
RPE 6
2B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Pull-Up (Neutral Grip, Bodyweight)
1
5-12 reps
RPE 6
5A
Flat Laying Db Curl
2
10-15 reps
RPE 6
5B
Incline Seated Lateral Raise
2
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 7
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 7
2
Squat (Smith Machine)
4
6-10 reps
RPE 7
3
Leg Extension
3
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
4-6 reps
RPE 7
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 7
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
1
5-10 reps
RPE 6
1B
Partial Lateral Raise (Cable)
1
12-20 reps
RPE 6
2
Squat (Smith Machine)
1
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Stiff Leg Deadlift
1
4-6 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Squat (Paused)
2
1
4-6 reps
8-15 reps
RPE 8
RPE 8
3
Sissy Squat
1
3-15 reps
RPE 10
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7
3
Pec Deck (Machine)
4
8-12 reps
RPE 7
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Upright Row (Cable)
4
8-15 reps
RPE 7
6
Bench Press (Close Grip)
3
4-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 6
2
Barbell Row
1
6-10 reps
RPE 6
3
Pec Deck (Machine)
2
8-12 reps
RPE 6
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 6
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 6
5
Upright Row (Cable)
1
8-15 reps
RPE 6
6
Bench Press (Close Grip)
1
4-6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Incline Fly Press (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 7
4
Leg Curl
3
8-15 reps
RPE 7
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6
3
Walking Lunge (Dumbbell)
1
10-20 reps
RPE 6
4
Leg Curl
2
8-15 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
15-30 reps
RPE 10
3A
Goblet Squat
1
1
12-25 reps
-10 reps
RPE 10
RPE 10
3B
Reverse Nordic Curl
1
-15 reps
RPE 10
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 7
3
Upright Row (Cable)
3
8-15 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6
1B
Partial Incline Press (Dumbbell)
2
5-8 reps
RPE 6
2
Lat Pulldown (Single Arm)
1
5-10 reps
RPE 6
3
Upright Row (Cable)
2
8-15 reps
RPE 6
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 6
5
Partial Lateral Raise (Cable)
2
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Dumbbell Row
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Plat Loaded Machine Chestpress4 Sets
5-8 Reps
@7
2A
Upright Row (Cable)3 Sets
10-15 Reps
@7
2B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@7
3
Seated Row (Cable)3 Sets
10-15 Reps
@7
4
Pull-Up (Neutral Grip, Bodyweight)3 Sets
5-12 Reps
@7
5A
Flat Laying Db Curl2 Sets
10-15 Reps
@7
5B
Incline Seated Lateral Raise3 Sets
10-15 Reps
@7.5
Day 2
1A
JM Press3 Sets
5-10 Reps
@7
1B
Partial Lateral Raise (Cable)3 Sets
12-20 Reps
@7
2
Squat (Smith Machine)4 Sets
6-10 Reps
@7
3
Leg Extension3 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift2 Sets
4-6 Reps
@7
5
Romanian Deadlift (Barbell)1 Set
4-6 Reps
@7
6
Calf Raise (Leg Press)4 Sets
10-20 Reps
@10
Day 3
1
Lat Pulldown (Neutral Grip)2 Sets
8-12 Reps
@7
2
Barbell Row3 Sets
6-10 Reps
@7
3
Pec Deck (Machine)4 Sets
8-12 Reps
@7
4A
Lateral Raise (Cable)3 Sets
10-15 Reps
@7
4B
Bicep Curl (Cable)3 Sets
10-15 Reps
@7
5
Upright Row (Cable)4 Sets
8-15 Reps
@7
6
Bench Press (Close Grip)3 Sets
4-6 Reps
@7
Day 4
1
Hammer Curl3 Sets
10-15 Reps
@7
2
High Bar Squat (Barbell)4 Sets
5-8 Reps
@7
3
Walking Lunge (Dumbbell)3 Sets
10-20 Reps
@7
4
Leg Curl3 Sets
8-15 Reps
@7
5
Calf Raise (Leg Press)4 Sets
10-20 Reps
@10
Day 5
1A
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@7
1B
Partial Incline Press (Dumbbell)4 Sets
5-8 Reps
@7
2
Lat Pulldown (Single Arm)3 Sets
5-10 Reps
@7
3
Upright Row (Cable)3 Sets
8-15 Reps
@7
4
Chest Supported Row (Machine)3 Sets
6-10 Reps
@7
5
Partial Lateral Raise (Cable)3 Sets
10-20 Reps
@7