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subham"s hypertrophy program

by Subham J.

Program Description

build muscles destroy enemies maximize aura in gym

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 25, 2025 02:36
  • Last Edited
    Sep 25, 2025 07:45
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Front Delts
9.7%
Chest
9.2%
Triceps
8.9%
Quadriceps
8.8%
Glutes
8.6%
Lats
7.9%
Middle Delts
7.4%
Hamstrings
7%
Biceps
6.5%
Rear Delts
3.6%
Abs
3.3%
Lower Back
2.6%
Abductors
2.3%
Adductors
0.9%
Forearms
0.6%
Calves
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
2
Lat Pulldown (Single Arm)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Half Kneeling Moto Row
1 Set
1 Set
12 Reps
12 Reps
@9
@9
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9.5
@9.5
@9.5
6
Chest Supported T Bar Rowing
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@9
@9
@9
8
Upright Row (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
8 Reps
@8
@8
@9
@9
2
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
15 Reps
@8.5
@9
@9
@9
3
Deficit Push Up
1 Set
1 Set
15 Reps
@8
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9
@9
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@9
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8.5
@9
@9
7
Cable Crunch
1 Set
1 Set
15 Reps
20 Reps
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
6 Reps
8 Reps
@7
@7
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8.5
@9
@9
3
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@8
@9
5
Standing Calf Raise
1 Set
@9.5
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9
2
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9
5
Back Extension
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@9
@9
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@9
@9
7
Power Shrug
1 Set
1 Set
15 Reps
15 Reps
@8
@9
Day 5
1
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
15 Reps
@8
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9
3
Dip (Weighted)
1 Set
1 Set
10 Reps
12 Reps
@8
@9
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9
@9
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
15 Reps
@8
@9
@9
@9
6
Cable Crunch
1 Set
1 Set
15 Reps
20 Reps
@8
@9
Day 6
1
Pendulum Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9
@9
3
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9
@9
5
Hip Thrust (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@9