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BoostcampPNG

Pure hypertrophy 3-4 day program (Jordi)

by rafael Morren
2 athletes joined

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

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 04, 2025 11:16
  • Last Edited
    Mar 17, 2026 05:17
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Front Delts
13.4%
Middle Delts
11.7%
Chest
9.4%
Biceps
8.7%
Triceps
8%
Lats
7%
Rear Delts
5%
Hamstrings
5%
Quadriceps
4%
Glutes
3%
Lower Back
3%
Abs
3%
Calves
2.7%
Forearms
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8.5
2A
Upright Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
2
1
5-12 reps
5-12 reps
RPE 9
RPE 10
5A
Flat Laying Db Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Incline Seated Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
1B
Partial Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Hack Squat
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Hyperextension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Dumbbell Row
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
3
Partial Incline Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Upright Row (Cable)
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 10
4
Kelso Shrug (Chest Supported)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
5
Leg Raise (Captain's Chair)
3
5-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Plat Loaded Machine Chestpress
4 Sets
5-8 Reps
@8.5
2A
Upright Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2B
Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
1 Set
5-12 Reps
5-12 Reps
@9
@10
5A
Flat Laying Db Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
5B
Incline Seated Lateral Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1A
JM Press
2 Sets
1 Set
5-10 Reps
5-10 Reps
@8
@10
1B
Partial Lateral Raise (Cable)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@10
2
Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Hack Squat
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
4
Hyperextension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
6
Calf Raise (Leg Press)
4 Sets
10-20 Reps
@10
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Dumbbell Row
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@10
3
Partial Incline Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
4
Pec Deck (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5A
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
6
Upright Row (Cable)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@10
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2B
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Single Arm Rear Delt Cable Fly
3 Sets
8-12 Reps
@10
4
Kelso Shrug (Chest Supported)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@10
5
Leg Raise (Captain's Chair)
3 Sets
5-20 Reps
@10