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Full Body High Frequency

by Daniel Perera
2 athletes joined

Program Description

This is a bodybuilding program. Strength will be progressed with the goal being muscle growth.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 26, 2024 11:03
  • Last Edited
    Jun 18, 2025 12:06

Summary

Unleash your full potential with the Full Body High Frequency program, a comprehensive 12-week journey designed for dedicated lifters. Committing to five days a week, you'll engage in targeted workouts that emphasize both strength and hypertrophy across all major muscle groups. With a balanced mix of compound and isolation exercises, this program ensures optimal recovery while maximizing gains. Elevate your training and transform your physique with a structured approach that keeps you motivated and progressing every step of the way.
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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
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Squat (Smith Machine)
3
9-12 reps
RPE 8.5
4
Single Arm Row (Cable)
2
9-13 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
6-8 reps
10-14 reps
RPE 10
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Seated Hamstring Curl
3
9-12 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
5-7 reps
7-9 reps
RPE 8.5
RPE 8.5
5
Reverse Pec Deck
3
10-15 reps
RPE 10
6
Hammer Curl
1
1
6-8 reps
8-14 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 8.5
3
Seated Row (Machine)
3
8-12 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
2
5-7 reps
6-8 reps
RPE 10
RPE 10
2
Lateral Raise (Machine)
3
7-9 reps
RPE 10
3
Glute Kickback
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Neutral Grip)
1
2
7-9 reps
8-12 reps
RPE 8.5
RPE 8.5
5
Face Pull
3
14-18 reps
RPE 10
6
Deficit Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
7-9 reps
RPE 8.5
2
Bicep Curl (Barbell)
1
2
8-10 reps
9-12 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
2
9-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-14 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
2 Sets
5-7 Reps
6-8 Reps
@10
@10
2
Incline Bench Press (Smith Machine)
3 Sets
7-10 Reps
@9
3
Squat (Smith Machine)
3 Sets
9-12 Reps
@8.5
4
Single Arm Row (Cable)
2 Sets
9-13 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
6-8 Reps
10-14 Reps
@10
@10
6
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@8.5
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Seated Hamstring Curl
3 Sets
9-12 Reps
@8.5
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
2 Sets
5-7 Reps
7-9 Reps
@8.5
@8.5
5
Reverse Pec Deck
3 Sets
10-15 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-8 Reps
8-14 Reps
@8.5
@8.5
Day 3
1
Leg Press (45 Degrees)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@8.5
3
Seated Row (Machine)
3 Sets
8-12 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@10
6
Standing Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
2 Sets
5-7 Reps
6-8 Reps
@10
@10
2
Lateral Raise (Machine)
3 Sets
7-9 Reps
@10
3
Glute Kickback
1 Set
2 Sets
7-9 Reps
8-12 Reps
@8.5
@8.5
4
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
7-9 Reps
8-12 Reps
@8.5
@8.5
5
Face Pull
3 Sets
14-18 Reps
@10
6
Deficit Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Smith Machine)
3 Sets
7-9 Reps
@8.5
2
Bicep Curl (Barbell)
1 Set
2 Sets
8-10 Reps
9-12 Reps
@10
@10
3
Overhead Tricep Extension (Cable)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
9-12 Reps
@10
6
Chest Fly (Cable)
3 Sets
10-14 Reps
@10