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BoostcampPNG

Gym Viking

by KuanKOng

Program Description

Strength and Hypertrophy for men in their 40s looking to move volume and get jacked. 4 Day Program - 2 days on, 1 day off, 2 days on, 2 days off. (mon / tue / thur / fri)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 03, 2025 07:10
  • Last Edited
    Aug 03, 2025 07:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Upright Row (Barbell)
3
10-12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
6
Face Pull
2
20 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 9
9
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
10
Standing Calf Raise
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Leg Extension
3
15-20 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9
4
Pec Deck (Machine)
3
2-15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
6
Pullover (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
10
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15-20 reps
RPE 9
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
3
Lat Pulldown
3
12-15 reps
RPE 10
4
Rear Delt Fly (Cable)
4
15-20 reps
RPE 9
5
Face Pull
2
20 reps
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
15 reps
RPE 9
10
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
11
Standing Calf Raise
4
15-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
4 Sets
5 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8
5
Behind-The-Neck Press (Smith Machine)
3 Sets
8-10 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
8
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
9
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
10
Standing Calf Raise
4 Sets
8-10 Reps
@9
Day 2
1
Good Morning
4 Sets
6 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@8
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Upright Row (Barbell)
3 Sets
10-12 Reps
@9
5
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@9
6
Face Pull
2 Sets
20 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9
8
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
9
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
10
Standing Calf Raise
4 Sets
8-10 Reps
@9
Day 3
1
Leg Press
3 Sets
12-15 Reps
@9
2
Leg Extension
3 Sets
15-20 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
4
Pec Deck (Machine)
3 Sets
2-15 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9
6
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
10
Standing Calf Raise
4 Sets
15-20 Reps
@9
Day 4
1
Seated Hamstring Curl
3 Sets
15-20 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@9
3
Lat Pulldown
3 Sets
12-15 Reps
@10
4
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
@9
5
Face Pull
2 Sets
20 Reps
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
7
Shrug (Dumbbell)
3 Sets
15-20 Reps
@9
8
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
9
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@9
10
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
11
Standing Calf Raise
4 Sets
15-20 Reps
@9