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lars hypertrophy

by SOLOIŠ
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Program Description

bleh

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2025 09:42
  • Last Edited
    Jun 18, 2025 09:54

Summary

Transform your physique with the Lars Hypertrophy program, a comprehensive 12-week journey designed for dedicated lifters. Train four days a week with a focus on building muscle through targeted upper body and arms workouts, utilizing a variety of equipment for optimal results. Each session is structured with progressive rep ranges and intensity, ensuring you push your limits while effectively sculpting your physique. Get ready to embrace the challenge and see real gains!
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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)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Chin-Up (Weighted)
4
4-6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Row (Cable)
3
6-8 reps
-
5
Preacher Curl (Barbell)
3
6-8 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Chest Fly (Machine)
3
7-10 reps
-
8
Rear Delt Fly (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Decline Sit Up (Weighted)
4
8-12 reps
-
6
Lunge (Dumbbell)
4
20 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
7-10 reps
-
2
Calf Raise (Leg Press)
4
10-15 reps
-
3
Leg Extension
2
5-8 reps
-
4
Leg Curl
2
5-8 reps
-
5
Lunge (Dumbbell)
4
20 reps
-
6
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
7-8 reps
-
3
Dip (Weighted)
3
3-6 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
-
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-8 reps
-
2
Bench Press (Close Grip)
2
8-10 reps
-
3
wrist curl (cable)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
8-10 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
pronation
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
7-10 reps
-
8
Rear Delt Fly (Machine)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Chin-Up (Weighted)
4 Sets
4-6 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Seated Row (Cable)
3 Sets
6-8 Reps
-
5
Preacher Curl (Barbell)
3 Sets
6-8 Reps
-
6
Lat Pulldown
2 Sets
8-10 Reps
-
7
Chest Fly (Machine)
3 Sets
7-10 Reps
-
8
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
-
3
wrist curl (cable)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
5
Bicep Curl (Cable)
3 Sets
6-8 Reps
-
6
pronation
3 Sets
6-8 Reps
@10
7
AD Press (Smith Machine)
3 Sets
7-10 Reps
-
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
-
Day 2
1
Leg Press
3 Sets
7-10 Reps
-
2
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
3
Leg Extension
2 Sets
5-8 Reps
-
4
Leg Curl
2 Sets
5-8 Reps
-
5
Decline Sit Up (Weighted)
4 Sets
8-12 Reps
-
6
Lunge (Dumbbell)
4 Sets
20 Reps
-
7
Cardio
1 Set
20 mins
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
7-8 Reps
-
3
Dip (Weighted)
3 Sets
3-6 Reps
-
4
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-8 Reps
-
5
Reverse Wrist Curl (Barbell)
2 Sets
10-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Plank
2 Sets
1 mins
@10