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BoostcampPNG

Reaper

by Vladimir S.

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

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 10, 2024 11:07
  • Last Edited
    Jul 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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
8.9%
Lats
8.7%
Biceps
7.9%
Abs
7.5%
Quadriceps
7%
Middle Delts
6.3%
Forearms
5.9%
Front Delts
5.7%
Glutes
5.1%
Rear Delts
5.1%
Neck
4.9%
Calves
4.2%
Hamstrings
3.9%
Chest
3.4%
Lower Back
2.7%
Adductors
0.4%
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BlogBannerPC
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 (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 Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3B
Neck Curl
1 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 Raise
3 Sets
10-15 Reps
@10
6C
Standing Calf Raise
3 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 Row
1 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 Deck
3 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 Curls
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
6B
Hanging Leg Raise
3 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 Extension
3 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 Curl
1 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 Raise
3 Sets
6-12 Reps
@10
7A
Plank
2 Sets
1-2 mins
-
7B
Dead Hang
2 Sets
1-2 mins
-