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BoostcampPNG

Ritfit Rampage 3

by Desmond D.

Program Description

Level up

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    14 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 16, 2026 05:12
  • Last Edited
    Jan 16, 2026 05:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
18%
Front Delts
12.6%
Chest
10.8%
Lats
7.2%
Upper Back
7.2%
Biceps
7.2%
Middle Delts
7.2%
Quadriceps
6.3%
Glutes
6.3%
Hamstrings
6.3%
Abs
3.2%
Forearms
2.7%
Adductors
1.8%
Rear Delts
1.8%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Pull-Up
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Pull-Up
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Pull-Up
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Pull-Up
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Pull-Up
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Pull-Up
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
2
Wide Grip Pull-Up
1
1
1
1
15+ reps
12+ reps
10+ reps
8+ reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
5
Underhand Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
6
Deadlift (Barbell)
3
5 reps
RPE 9
7
Incline Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
8
Bench Press Reverse Grip
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 9
RPE 9
9
Lateral Raise (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
10
Skull Crusher (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
11
Bicep Curl (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
@8
@8
@9
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9
5
Underhand Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8
@8
@9
6
Deadlift (Barbell)
3 Sets
5 Reps
@9
7
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9
8
Bench Press Reverse Grip
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@9
@9
9
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9
10
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9
11
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9