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H12: Hypertrophy & Strength

by Mohamed R.
1 athletes joined

Program Description

H12 is a 12-week, 4-day training program combining hypertrophy and strength principles to help you build serious muscle and power — whether you’re a beginner, intermediate, or advanced lifter. With progressive overload, balanced training splits, and a focus on key compound movements, the program ensures steady gains in both size and performance. Each week is designed to push you slightly further, with smart progression and recovery built in. Perfect for anyone ready to commit, lift hard, and grow stronger — regardless of experience level.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 23, 2025 08:59
  • Last Edited
    Mar 23, 2025 10:10
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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
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
10-12 reps
6-8 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4A
Front Raise
1
8-12 reps
RPE 10
4B
Shrug (Dumbbell)
1
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
12-15 reps
8-10 reps
6-8 reps
RPE 7
RPE 9
RPE 10
2
Leg Press
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12-15 reps
8-10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2
Inverted Row
3
AMRAP
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-12 reps
8-10 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
7
Bicep Curl (Barbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
1
10-12 reps
8-10 reps
4-6 reps
RPE 7
RPE 9
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
8-12 reps
6-8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
8-12 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
2
Inverted Row
3 Sets
AMRAP
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
6-8 Reps
@9
@10
4
Standing Pullover (Cable)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@9
@10
5
Face Pull
2 Sets
1 Set
10-12 Reps
8-10 Reps
@9
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
7
Bicep Curl (Barbell)
1 Set
6-8 Reps
@10
Day 2
1
Leg Extension
2 Sets
2 Sets
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
@7
@9
@10
2
Leg Press
2 Sets
1 Set
8-10 Reps
6-8 Reps
@9
@10
3
Hip Thrust (Machine)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@9
@10
4
Leg Curl
2 Sets
1 Set
12-15 Reps
8-10 Reps
@9
@10
5
Seated Calf Raise
2 Sets
1 Set
10-12 Reps
8-10 Reps
@9
@10
Day 1
1
Military Press (Barbell)
2 Sets
2 Sets
1 Set
10-12 Reps
6-8 Reps
4-6 Reps
@7
@9
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
6-8 Reps
@9
@10
3
Reverse Pec Deck
2 Sets
1 Set
8-12 Reps
6-8 Reps
@9
@10
4A
Front Raise
1 Set
8-12 Reps
@10
4B
Shrug (Dumbbell)
1 Set
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
6-8 Reps
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
8-10 Reps
6-8 Reps
@9
@10
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
1 Set
10-12 Reps
8-10 Reps
4-6 Reps
@7
@9
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
@9
@10
4
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
6-8 Reps
@9
@10
5
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
6-8 Reps
@9
@10
6
Overhead Tricep Extension (Dumbbell)
1 Set
6-8 Reps
@10