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TEE TÄLLÄ

by miika M.
1 athletes joined

Program Description

sus

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 27, 2024 05:22
  • Last Edited
    Jun 18, 2025 08:53

Summary

Unleash your potential with the TEE TÄLLÄ program, a comprehensive 12-week journey designed to sculpt your upper body while building strength and endurance. Committed to five days a week, you'll tackle a variety of exercises, including barbell and machine movements, targeting your chest, back, shoulders, and arms. Each session is crafted to push your limits, ensuring progressive overload and optimal muscle engagement. Equip yourself with just a full gym and get ready to transform your physique and boost your confidence!
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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
Incline Bench Press (Barbell)
3
2
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
RPE 10
3
Single Arm Iso Row
3
10-15 reps
RPE 10
4
Two Phase Pull
3
10-20 reps
RPE 10
5
Face Pull
3
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-12 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Barbell Row
3
6-12 reps
RPE 10
4
Underhand Lat Pulldown
2
8-12 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1-2 reps
2-3 reps
3-4 reps
4-5 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
2
5-10 reps
10-15 reps
RPE 10
RPE 10
2
Upright Row (Cable)
3
10-15 reps
RPE 10
3
Seated Front Raise
3
10-15 reps
RPE 10
4
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 10
7
Pec Deck (Machine)
2
12-15 reps
RPE 10
8
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5-10 reps
RPE 10
2
Upright Row (Cable)
2
10-15 reps
RPE 10
3
Seated Front Raise
1
1
6-12 reps
1-12 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Pec Deck (Machine)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
6-10 reps
RPE 10
2
Bicep Curl (Cable)
4
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
4
Bayesian Curl
3
10-15 reps
RPE 10
5
Single Arm Pushdown
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
2
Bicep Curl (Cable)
2
6-10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
JM Press (Smith Machine)
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
8
Wrist Curls
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
7
10-20 reps
RPE 10
2
Hack Squat
3
AMRAP
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Curl
5
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
3
10-15 reps
RPE 10
5
Hack Squat
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
2 Sets
5-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
@10
3
Single Arm Iso Row
3 Sets
10-15 Reps
@10
4
Two Phase Pull
3 Sets
10-20 Reps
@10
5
Face Pull
3 Sets
10-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@10
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
AD Press
3 Sets
2 Sets
5-10 Reps
10-15 Reps
@10
@10
2
Upright Row (Cable)
3 Sets
10-15 Reps
@10
3
Seated Front Raise
3 Sets
10-15 Reps
@10
4
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
6
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@10
7
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
8
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Tricep Pushdown (Cable)
4 Sets
6-10 Reps
@10
2
Bicep Curl (Cable)
4 Sets
6-10 Reps
@10
3
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@10
4
Bayesian Curl
3 Sets
10-15 Reps
@10
5
Single Arm Pushdown
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Wrist Curls
3 Sets
10-15 Reps
@10
8
Wrist Curls
3 Sets
10-15 Reps
@10
Day 5
1
Platz Squat
7 Sets
10-20 Reps
@10
2
Hack Squat
3 Sets
AMRAP
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Leg Curl
5 Sets
10-15 Reps
@10