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BoostcampPNG

Black man plan

by Sonwabo

Program Description

Hypertrophy and to look like black Greek God physique

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2024 05:09
  • Last Edited
    Aug 27, 2024 10:56
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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
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Bench Press (Dumbbell)
4
8 reps
RPE 10
3
Dumbbell Row
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
15 reps
RPE 10
7
Bicep Curl (Barbell)
4
10 reps
RPE 10
8
Standing Calf Raise
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Overhead Press (Dumbbell)
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
4
Hammer Curl
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Shrug (Trap Bar)
4
10 reps
RPE 10
8
Hollow Hold
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 10
2
Overhead Press (Barbell)
3
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
6
Wrist Curls
2
12 reps
RPE 10
7
Farmer's Walk (Weighted)
4
30 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Chest Fly (Cable)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Dumbbell)
4
15 reps
RPE 10
7
Hanging Leg Raise
3
7-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 10
2
Seated Calf Raise
4
20 reps
RPE 10
3
Chest Press (Machine)
3
20 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Squat (Smith Machine)
1
4-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@10
2
Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
3
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@10
4
Hammer Curl
3 Sets
10 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
7
Shrug (Trap Bar)
4 Sets
10 Reps
@10
8
Hollow Hold
3 Sets
1 mins
@10
Day 1
1
Squat (Smith Machine)
4 Sets
8 Reps
@10
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@10
3
Dumbbell Row
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
7
Bicep Curl (Barbell)
4 Sets
10 Reps
@10
8
Standing Calf Raise
4 Sets
20 Reps
@10
Day 3
1
Goblet Squat
4 Sets
12 Reps
@10
2
Overhead Press (Barbell)
3 Sets
8 Reps
@10
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@10
6
Wrist Curls
2 Sets
12 Reps
@10
7
Farmer's Walk (Weighted)
4 Sets
30 secs
@10
Day 5
1
Squat (Smith Machine)
4 Sets
8 Reps
@10
2
Seated Calf Raise
4 Sets
20 Reps
@10
3
Chest Press (Machine)
3 Sets
20 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Squat (Smith Machine)
1 Set
4-8 Reps
@10
Day 4
1
Chest Supported Row (Machine)
4 Sets
8 Reps
@10
2
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
4
Chest Fly (Cable)
4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Shrug (Dumbbell)
4 Sets
15 Reps
@10
7
Hanging Leg Raise
3 Sets
7-14 Reps
@10