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Black man plan

by Sonwabo
4.0
(1 rating)

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
    Jun 18, 2025 08:46

Summary

The Black Man Plan is a comprehensive 12-week program designed to elevate your fitness journey with a structured 5-day weekly regimen. Each session focuses on full-body workouts that emphasize strength, endurance, and muscle development, incorporating a variety of exercises like lat pulldowns, overhead presses, and squats. With a full gym required, you'll have the tools to challenge yourself and achieve significant gains. Get ready to transform your physique and boost your confidence as you commit to this empowering training experience!
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4.8 Stars with 10, 000+ Ratings
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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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Sonwabo Age 23, Man
6 months ago
7 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
It's works you just have to keep on showing up to the gym