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BoostcampPNG

Max Pankowski Harvard Bodybuilding split

by Timi A.
1 athletes joined

Program Description

Advantages of ppl, plus an arm day. Everything gets hot twice per week. Everything 2 sets to failure unless stated otherwise. Go get big💪🏾

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 01:23
  • Last Edited
    Aug 06, 2025 02:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Bench Press (Barbell)
1 Set
6-12 Reps
@10
3
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
4
AD Press
2 Sets
6-12 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
6
Katana Extension
1 Set
6-12 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
6-12 Reps
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@10
3
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
6-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Smith Machine)
2 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
5
Seated Calf Raise
3 Sets
6-12 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
6-12 Reps
@10
7
Hammer Curl
2 Sets
6-12 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@10
2
Single Arm Rear Delt Fly (Cable)
2 Sets
6-12 Reps
@10
3
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
4
Hammer Curl (Cable)
2 Sets
6-12 Reps
@10
5
AD Press
2 Sets
6-12 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 6
1
Leg Press (45 Degrees)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Leg Curl
2 Sets
6-12 Reps
@10
5
Sissy Squat
1 Set
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Lat Pulldown
2 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
5
T-Bar Row
2 Sets
6-12 Reps
@10