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High Intensity - Mike Mentzer Philosophy

by Manbhav Kumar

Program Description

**High Intensity - Mike Mentzer Philosophy** is a dynamic 12-week bodybuilding program designed for those ready to push their limits. With 48 training sessions, you’ll engage in high-intensity workouts that prioritize muscle failure and strategic recovery. Each session, lasting ~50 minutes, incorporates a mix of compound and isolation exercises tailored for intermediate to advanced lifters, ensuring optimal muscle growth and strength gains. **PROGRESSION GUIDE:** On the working set (Set 1), Try to increase reps from starting to the end of the rep range every week. Once you reach towards end of the rep range, increase the weight and start again. Eg. Rep Range: 10-12 Week 1 - 10 Reps (Weight - 50 Kgs) Week 2 - 11 Reps (Weight - 50 Kgs) Week 3 - 12 Reps (Weight - 50 Kgs) Week 4 - 10 Reps (Weight - 55 Kgs) and start again. **IMPORTANT:** 1. Customize all the Lifts as per your liking and the ones that you feel comfortable in. Progress in lifts that you love performing and watch your physique transform. 2. Day 4 - Optional day, Utilise it to strengthen weak body parts or perfect your form for other potential lifts 3. For Bulking or cutting, changes are made mostly through diet. For bulking, add 300-500 cals surplus every 3rd week. For cutting, reduce 500 cals and/or add more steps into daily routine and progress in those, later in the cut add dedicated cardio sessions. Couple everything with 6.5+ hours of sleep. 4. Most importantly, if you miss 1-2 workouts here and there, try to relax and continue. Life happens.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 15, 2025 05:38
  • Last Edited
    Dec 15, 2025 06:28
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Triceps
10%
Quadriceps
10%
Front Delts
8.1%
Glutes
8.1%
Hamstrings
8.1%
Biceps
7.2%
Middle Delts
6.3%
Chest
5.4%
Rear Delts
5.4%
Lats
5.4%
Abs
5.4%
Lower Back
3.2%
Forearms
2.3%
Calves
1.8%
Adductors
1.4%
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BlogBannerPC
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 (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
10 reps
RPE 10
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 10
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 7.5
RPE 8.5
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 10
RPE 8.5
4
Rear Delt Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 10
RPE 9
RPE 8.5
5
Hyperextension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 10
RPE 8
RPE 7
2
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 10
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Calf Raise (Machine)
2
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
15-20 reps
RPE 10
RPE 8
2A
Bicep Curl (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 8
2B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
3
Power Shrug
1
2
10-12 reps
12-15 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@10
@7.5
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@10
@7.5
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
@8
4
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
@7.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@7.5
@8.5
2
Seated Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@7.5
@8.5
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@10
@8.5
4
Rear Delt Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@9
@8.5
5
Hyperextension
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@8.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@8
@7
2
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
@8
3
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@8
4
Calf Raise (Machine)
2 Sets
AMRAP
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@8
Day 4
1
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
15-20 Reps
@10
@8
2A
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
10 Reps
@10
@8
2B
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@8
3
Power Shrug
1 Set
2 Sets
10-12 Reps
12-15 Reps
@10
@10
4
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@10