Program Description
The purpose of the program is to exell in both strength and size, prioritizing upper body development, especially shoulders, arms, forearms, and YOKE. The dream physique I had in mind creating this program is Henry Cavill in Man of Steel. Hope you enjoy it;)
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJul 10, 2024 11:07
- Last EditedJul 29, 2024 04:50
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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 (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
3 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
4 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
5 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
6 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
3 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
4 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
5 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
6 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
3 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
4 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
5 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2A
Zercher Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
3A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Farmer's Walk (Weighted)
1
6 reps
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Lying Leg Raise
3
10-15 reps
RPE 10
6C
Standing Calf Raise
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Meadow Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
1
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
3B
Reverse Pec Deck
3
8-12 reps
RPE 10
4
Pull-Up (Band)
3
6-10 reps
RPE 10
5A
Shrug (Dumbbell)
3
10-15 reps
RPE 10
5B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6A
Wrist Curls
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
2
1-2 mins
7B
Dead Hang
2
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
4
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
3
1-2 mins
7B
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
2
2-3 mins
7B
Dead Hang
2
2-3 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
3
2-3 mins
7B
Dead Hang
3
2-3 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
2
1-2 mins
7B
Dead Hang
2
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
4
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
3
1-2 mins
7B
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
2
2-3 mins
7B
Dead Hang
2
2-3 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
3
2-3 mins
7B
Dead Hang
3
2-3 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
2
1-2 mins
7B
Dead Hang
2
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
4
8-12 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
3
1-2 mins
7B
Dead Hang
3
1-2 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
2
2-3 mins
7B
Dead Hang
2
2-3 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2A
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3A
Pull-Up (Weighted)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3B
Neck Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6A
Reverse Curl (Barbell)
3
8-12 reps
RPE 10
6B
Standing Calf Raise
3
6-12 reps
RPE 10
7A
Plank
3
2-3 mins
7B
Dead Hang
3
2-3 mins
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2A
Zercher Squat (Barbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Lat Pulldown (Neutral Grip)3 Sets
6-12 Reps
@10
3A
Good Morning1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
@10
4B
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
5
Farmer's Walk (Weighted)1 Set
3 Reps
@10
6A
Reverse Curl (Barbell)3 Sets
8-12 Reps
@10
6B
Lying Leg Raise3 Sets
10-15 Reps
@10
6C
Standing Calf Raise3 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@9
@10
2
Meadow Row1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
3A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
3B
Reverse Pec Deck3 Sets
8-12 Reps
@10
4
Pull-Up (Band)3 Sets
6-10 Reps
@10
5A
Shrug (Dumbbell)3 Sets
10-15 Reps
@10
5B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
6A
Wrist Curls1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise3 Sets
10-15 Reps
@10
Day 3
1
Deadlift (Barbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2A
Dip (Weighted)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2B
Leg Extension3 Sets
8-12 Reps
@10
3A
Pull-Up (Weighted)1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@8
@9
@10
3B
Neck Curl1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4A
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@10
5A
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
@10
5B
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
6A
Reverse Curl (Barbell)3 Sets
8-12 Reps
@10
6B
Standing Calf Raise3 Sets
6-12 Reps
@10
7A
Plank2 Sets
1-2 mins
7B
Dead Hang2 Sets
1-2 mins