Program Description
Superset based bodybuilding program. Go to failure or 0 RIR on everything that won't decapitate or crush you if you do so. Stick to a good standard of form without obsessing over it (at least a 2 second eccentric, 1 second pause at the stretched position, as big of a stretch as possible, explosive concentric, no hip involvement). Didn't include any rear delt work as, in my experience, they grow just fine without isolation, but you can add them as a superset to your ab work. I really enjoy skiers, meadows rear delt swings or the single arm cross body cable stuff. In movements where it's safe, do lengthened supersets after failure, especially if they have shit resistance profiles (back work, incline curls, etc.) or just straight up do lengthened partials instead of full rom. 😢🤳 You before program 💪🏿🤵🏿♂️ You after program
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 19, 2024 02:12
- Last EditedJul 20, 2024 12:49
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Helms Row
3
6-8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Single Arm High Row (Cable)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
8-12 reps
RPE 10
3B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Neck Flexion
3
10-12 reps
RPE 10
4C
Neck Extension
3
10-12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Helms Row
3
6-8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Single Arm High Row (Cable)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
8-12 reps
RPE 10
3B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Neck Flexion
3
10-12 reps
RPE 10
4C
Neck Extension
3
10-12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Helms Row
3
6-8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Single Arm High Row (Cable)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
8-12 reps
RPE 10
3B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Neck Flexion
3
10-12 reps
RPE 10
4C
Neck Extension
3
10-12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Helms Row
3
6-8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Single Arm High Row (Cable)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
8-12 reps
RPE 10
3B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Neck Flexion
3
10-12 reps
RPE 10
4C
Neck Extension
3
10-12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Helms Row
3
6-8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Single Arm High Row (Cable)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
8-12 reps
RPE 10
3B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Neck Flexion
3
10-12 reps
RPE 10
4C
Neck Extension
3
10-12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Helms Row
3
6-8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Single Arm High Row (Cable)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
8-12 reps
RPE 10
3B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Neck Flexion
3
10-12 reps
RPE 10
4C
Neck Extension
3
10-12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Helms Row
3
6-8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Single Arm High Row (Cable)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
8-12 reps
RPE 10
3B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Neck Flexion
3
10-12 reps
RPE 10
4C
Neck Extension
3
10-12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
5-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Helms Row
3
6-8 reps
RPE 10
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
2B
Single Arm High Row (Cable)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
8-12 reps
RPE 10
3B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
4B
Neck Flexion
3
10-12 reps
RPE 10
4C
Neck Extension
3
10-12 reps
RPE 10
5
Decline Sit Up (Bodyweight)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
2
10-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
5A
Standing Calf Raise
3
10-12 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
2
10-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
5A
Standing Calf Raise
3
10-12 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
2
10-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
5A
Standing Calf Raise
3
10-12 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
2
10-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
5A
Standing Calf Raise
3
10-12 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
2
10-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
5A
Standing Calf Raise
3
10-12 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
2
10-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
5A
Standing Calf Raise
3
10-12 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
2
10-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
5A
Standing Calf Raise
3
10-12 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Meadows Curl
2
10-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
2A
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
2B
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
3
Squat (Smith Machine)
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
5A
Standing Calf Raise
3
10-12 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-12 reps
RPE 10
3A
Seated Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 10
4A
Lying Side Lateral Raise
2
12-15 reps
RPE 10
4B
Neck Flexion
2
12-15 reps
RPE 10
4C
Neck Extension
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-12 reps
RPE 10
3A
Seated Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 10
4A
Lying Side Lateral Raise
2
12-15 reps
RPE 10
4B
Neck Flexion
2
12-15 reps
RPE 10
4C
Neck Extension
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-12 reps
RPE 10
3A
Seated Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 10
4A
Lying Side Lateral Raise
2
12-15 reps
RPE 10
4B
Neck Flexion
2
12-15 reps
RPE 10
4C
Neck Extension
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-12 reps
RPE 10
3A
Seated Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 10
4A
Lying Side Lateral Raise
2
12-15 reps
RPE 10
4B
Neck Flexion
2
12-15 reps
RPE 10
4C
Neck Extension
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-12 reps
RPE 10
3A
Seated Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 10
4A
Lying Side Lateral Raise
2
12-15 reps
RPE 10
4B
Neck Flexion
2
12-15 reps
RPE 10
4C
Neck Extension
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-12 reps
RPE 10
3A
Seated Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 10
4A
Lying Side Lateral Raise
2
12-15 reps
RPE 10
4B
Neck Flexion
2
12-15 reps
RPE 10
4C
Neck Extension
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-12 reps
RPE 10
3A
Seated Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 10
4A
Lying Side Lateral Raise
2
12-15 reps
RPE 10
4B
Neck Flexion
2
12-15 reps
RPE 10
4C
Neck Extension
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
2B
Pull-Up (Neutral Grip, Bodyweight)
2
5-12 reps
RPE 10
3A
Seated Row (Cable)
2
6-8 reps
RPE 10
3B
Standing Behind Neck Shoulder Press (Barbell)
2
12-15 reps
RPE 10
4A
Lying Side Lateral Raise
2
12-15 reps
RPE 10
4B
Neck Flexion
2
12-15 reps
RPE 10
4C
Neck Extension
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
2B
French Press
2
10-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
2B
French Press
2
10-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
2B
French Press
2
10-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
2B
French Press
2
10-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
2B
French Press
2
10-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
2B
French Press
2
10-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
2B
French Press
2
10-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
2B
French Press
2
10-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
5
Leg Curl
2
8-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Barbell)3 Sets
6-8 Reps
@10
1B
Helms Row3 Sets
6-8 Reps
@10
2A
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
@10
2B
Single Arm High Row (Cable)2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)2 Sets
8-12 Reps
@10
3B
Wide Grip Lat Pulldown2 Sets
8-12 Reps
@10
4A
One Arm Lateral Raise (Cable)3 Sets
8-12 Reps
@10
4B
Neck Flexion3 Sets
10-12 Reps
@10
4C
Neck Extension3 Sets
10-12 Reps
@10
5
Decline Sit Up (Bodyweight)2 Sets
5-15 Reps
@10
Day 2
1A
Meadows Curl2 Sets
10-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)2 Sets
6-8 Reps
@10
2A
Preacher Curl (EZ Bar)2 Sets
8-10 Reps
@10
2B
Overhead Extension (EZ Bar)2 Sets
8-12 Reps
@10
3
Squat (Smith Machine)3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
@10
5A
Standing Calf Raise3 Sets
10-12 Reps
@10
5B
Hip Adductor (Machine)1 Set
8-12 Reps
@10
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
1B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2B
Pull-Up (Neutral Grip, Bodyweight)2 Sets
5-12 Reps
@10
3A
Seated Row (Cable)2 Sets
6-8 Reps
@10
3B
Standing Behind Neck Shoulder Press (Barbell)2 Sets
12-15 Reps
@10
4A
Lying Side Lateral Raise2 Sets
12-15 Reps
@10
4B
Neck Flexion2 Sets
12-15 Reps
@10
4C
Neck Extension2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)2 Sets
5-15 Reps
@10
Day 4
1A
Preacher Curl (Dumbbell)2 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)2 Sets
8-10 Reps
@10
2A
Incline Curl (Dumbbell)2 Sets
8-10 Reps
@10
2B
French Press2 Sets
10-12 Reps
@10
3
High Bar Squat (Barbell)2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)2 Sets
8-10 Reps
@10
5
Leg Curl2 Sets
8-10 Reps
@10
6
Calf Raise (Leg Press)3 Sets
8-10 Reps
@10