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BoostcampPNG

All in Size.

by Cody S.

Program Description

Build mass.

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2026 02:25
  • Last Edited
    Jan 28, 2026 02:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Middle Delts
11.3%
Front Delts
10.1%
Upper Back
9.9%
Biceps
9.3%
Rear Delts
9%
Lats
6.2%
Quadriceps
5.6%
Hamstrings
5.6%
Chest
4.5%
Glutes
3.9%
Calves
3.9%
Forearms
3.1%
Abductors
1.7%
Lower Back
1.1%
Abs
1.1%
Adductors
1.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
1
15-20 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 8
RPE 10
RPE 10
6
Seated Row (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
7
Deadlift (Barbell)
1
6-8 reps
RPE 8
8
Hammer Curl (Cable)
1
1
8-10 reps
12-15 reps
RPE 10
RPE 10
9
Drag Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
10
Face Away Cable Curl
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 10
2
Pec Deck (Machine)
2
12-15 reps
RPE 10
3
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Behind The Back Lateral Raise (Cable)
5
15-25 reps
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
One Arm Lateral Raise (Cable)
4
12-20 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
12-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
15-20 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
1
15-20 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 10
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Hack Squat
1
15 reps
RPE 6
4
Hack Squat
1
1
12-15 reps
8-12 reps
RPE 8
RPE 10
5
Leg Extension
2
2
12-15 reps
8-12 reps
RPE 8
RPE 10
6
Leg Press
2
12 reps
RPE 8
7
Calf Raise (Leg Press)
3
12 reps
RPE 8
8
Hip Adductor (Machine)
2
15 reps
RPE 8
9
Hip Abductor (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
2
15-25 reps
15-25 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 8
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
5
Preacher Curl Machine
3
12-15 reps
RPE 8
6
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Dip (Bodyweight)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
@8
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
@6
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15-20 Reps
8-12 Reps
8-12 Reps
@8
@8
@10
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
@8
@10
@10
6
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
7
Deadlift (Barbell)
1 Set
6-8 Reps
@8
8
Hammer Curl (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
@10
@10
9
Drag Curl
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
10
Face Away Cable Curl
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
12-15 Reps
@7
@10
@10
2
Pec Deck (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
@10
@10
@10
@10
@10
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
12-15 Reps
@6
@8
@8
@9
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
12-15 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15-20 Reps
12-15 Reps
@8
@10
Day 3
1
Seated Hamstring Curl
1 Set
2 Sets
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@7
@8
@10
2
Standing Calf Raise
4 Sets
12-15 Reps
@8
3
Hack Squat
1 Set
15 Reps
@6
4
Hack Squat
1 Set
1 Set
12-15 Reps
8-12 Reps
@8
@10
5
Leg Extension
2 Sets
2 Sets
12-15 Reps
8-12 Reps
@8
@10
6
Leg Press
1 Set
1 Set
12 Reps
12 Reps
@8
@8
7
Calf Raise (Leg Press)
3 Sets
12 Reps
@8
8
Hip Adductor (Machine)
2 Sets
15 Reps
@8
9
Hip Abductor (Machine)
2 Sets
15 Reps
@8
Day 4
1
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
15-25 Reps
@8
@8
@8
@10
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
15-20 Reps
@8
@8
@10
@10
3
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
5
Preacher Curl Machine
3 Sets
12-15 Reps
@8
6
Face Away Cable Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Dip (Bodyweight)
1 Set
AMRAP
@10