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BoostcampPNG

Personal workout program

by SAHAL
1 athletes joined

Program Description

Can be run by intermediates who want to specifically focus on their arms.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 11, 2025 03:21
  • Last Edited
    Aug 11, 2025 05:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
AD Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Dip (Weighted)
1
10-12 reps
RPE 8-9
3B
Inverted Row
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
AD Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Dip (Weighted)
1
10-12 reps
RPE 8-9
3B
Inverted Row
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
AD Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Dip (Weighted)
1
10-12 reps
RPE 8-9
3B
Inverted Row
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
AD Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Dip (Weighted)
1
10-12 reps
RPE 8-9
3B
Inverted Row
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
AD Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Dip (Weighted)
1
10-12 reps
RPE 8-9
3B
Inverted Row
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
AD Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Dip (Weighted)
1
10-12 reps
RPE 8-9
3B
Inverted Row
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
AD Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Dip (Weighted)
1
10-12 reps
RPE 8-9
3B
Inverted Row
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
AD Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Dip (Weighted)
1
10-12 reps
RPE 8-9
3B
Inverted Row
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
3
Reverse Cable Curl
1
12-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4B
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
3
Reverse Cable Curl
1
12-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4B
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
3
Reverse Cable Curl
1
12-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4B
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
3
Reverse Cable Curl
1
12-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4B
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
3
Reverse Cable Curl
1
12-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4B
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
3
Reverse Cable Curl
1
12-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4B
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
3
Reverse Cable Curl
1
12-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4B
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Overhead Extension (EZ Bar)
2
10-15 reps
RPE 10
3
Reverse Cable Curl
1
12-15 reps
RPE 10
4A
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
4B
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Wrist Curls
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
RPE 9
1B
Shrug (Barbell)
1
12-15 reps
RPE 10
2A
Leg Curl
2
10-12 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
RPE 9
1B
Shrug (Barbell)
1
12-15 reps
RPE 10
2A
Leg Curl
2
10-12 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
RPE 9
1B
Shrug (Barbell)
1
12-15 reps
RPE 10
2A
Leg Curl
2
10-12 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
RPE 9
1B
Shrug (Barbell)
1
12-15 reps
RPE 10
2A
Leg Curl
2
10-12 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
RPE 9
1B
Shrug (Barbell)
1
12-15 reps
RPE 10
2A
Leg Curl
2
10-12 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
RPE 9
1B
Shrug (Barbell)
1
12-15 reps
RPE 10
2A
Leg Curl
2
10-12 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
RPE 9
1B
Shrug (Barbell)
1
12-15 reps
RPE 10
2A
Leg Curl
2
10-12 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
8-10 reps
RPE 9
1B
Shrug (Barbell)
1
12-15 reps
RPE 10
2A
Leg Curl
2
10-12 reps
RPE 10
2B
Leg Extension
2
10-15 reps
RPE 10
3
Calf Raise (Leg Press)
2
12-15 reps
RPE 10
4
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2B
Single Arm Row (Cable)
2
8-12 reps
RPE 10
3
Inverted Row
1
8-15 reps
RPE 10
4
Dip (Bodyweight)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2B
Single Arm Row (Cable)
2
8-12 reps
RPE 10
3
Inverted Row
1
8-15 reps
RPE 10
4
Dip (Bodyweight)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2B
Single Arm Row (Cable)
2
8-12 reps
RPE 10
3
Inverted Row
1
8-15 reps
RPE 10
4
Dip (Bodyweight)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2B
Single Arm Row (Cable)
2
8-12 reps
RPE 10
3
Inverted Row
1
8-15 reps
RPE 10
4
Dip (Bodyweight)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2B
Single Arm Row (Cable)
2
8-12 reps
RPE 10
3
Inverted Row
1
8-15 reps
RPE 10
4
Dip (Bodyweight)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2B
Single Arm Row (Cable)
2
8-12 reps
RPE 10
3
Inverted Row
1
8-15 reps
RPE 10
4
Dip (Bodyweight)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2B
Single Arm Row (Cable)
2
8-12 reps
RPE 10
3
Inverted Row
1
8-15 reps
RPE 10
4
Dip (Bodyweight)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 10
1B
Chin-Up (Weighted)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2B
Single Arm Row (Cable)
2
8-12 reps
RPE 10
3
Inverted Row
1
8-15 reps
RPE 10
4
Dip (Bodyweight)
1
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
4A
Single Arm Pushdown
1
15-20 reps
RPE 10
4B
Reverse Cable Curl
1
12-15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
5B
Face Pull
2
15-20 reps
RPE 10
6
Wrist Curls
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
4A
Single Arm Pushdown
1
15-20 reps
RPE 10
4B
Hammer Curl
1
10-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
5B
Face Pull
2
15-20 reps
RPE 10
6
Wrist Curls
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
4A
Single Arm Pushdown
1
15-20 reps
RPE 10
4B
Hammer Curl
1
10-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
5B
Face Pull
2
15-20 reps
RPE 10
6
Wrist Curls
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
4A
Single Arm Pushdown
1
15-20 reps
RPE 10
4B
Hammer Curl
1
10-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
5B
Face Pull
2
15-20 reps
RPE 10
6
Wrist Curls
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
4A
Single Arm Pushdown
1
15-20 reps
RPE 10
4B
Hammer Curl
1
10-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
5B
Face Pull
2
15-20 reps
RPE 10
6
Wrist Curls
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
4A
Single Arm Pushdown
1
15-20 reps
RPE 10
4B
Hammer Curl
1
10-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
5B
Face Pull
2
15-20 reps
RPE 10
6
Wrist Curls
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
4A
Single Arm Pushdown
1
15-20 reps
RPE 10
4B
Hammer Curl
1
10-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
5B
Face Pull
2
15-20 reps
RPE 10
6
Wrist Curls
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
4A
Single Arm Pushdown
1
15-20 reps
RPE 10
4B
Hammer Curl
1
10-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
5B
Face Pull
2
15-20 reps
RPE 10
6
Wrist Curls
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squats
2
8-10 reps
RPE 9
2A
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
2B
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Platz Squat
1
8-10 reps
RPE 9
4
Hyperextension
2
10-12 reps
RPE 9
5
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squats
2
8-10 reps
RPE 9
2A
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
2B
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Platz Squat
1
8-10 reps
RPE 9
4
Hyperextension
2
10-12 reps
RPE 9
5
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squats
2
8-10 reps
RPE 9
2A
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
2B
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Platz Squat
1
8-10 reps
RPE 9
4
Hyperextension
2
10-12 reps
RPE 9
5
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squats
2
8-10 reps
RPE 9
2A
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
2B
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Platz Squat
1
8-10 reps
RPE 9
4
Hyperextension
2
10-12 reps
RPE 9
5
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squats
2
8-10 reps
RPE 9
2A
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
2B
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Platz Squat
1
8-10 reps
RPE 9
4
Hyperextension
2
10-12 reps
RPE 9
5
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squats
2
8-10 reps
RPE 9
2A
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
2B
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Platz Squat
1
8-10 reps
RPE 9
4
Hyperextension
2
10-12 reps
RPE 9
5
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squats
2
8-10 reps
RPE 9
2A
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
2B
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Platz Squat
1
8-10 reps
RPE 9
4
Hyperextension
2
10-12 reps
RPE 9
5
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squats
2
8-10 reps
RPE 9
2A
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
2B
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
3
Platz Squat
1
8-10 reps
RPE 9
4
Hyperextension
2
10-12 reps
RPE 9
5
Decline Sit Up (Weighted)
1
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@10
1B
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2A
AD Press (Smith Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@10
2B
Dumbbell Row
2 Sets
8-12 Reps
@10
3A
Dip (Weighted)
1 Set
10-12 Reps
@8-9
3B
Inverted Row
1 Set
8-15 Reps
@10
Day 2
1A
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@10
1B
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
2
Overhead Extension (EZ Bar)
2 Sets
10-15 Reps
@10
3
Reverse Cable Curl
1 Set
12-15 Reps
@10
4A
Lateral Raise (Dumbbell)
1 Set
12-20 Reps
@10
4B
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Wrist Curls
1 Set
15-20 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
8-10 Reps
@9
1B
Shrug (Barbell)
1 Set
12-15 Reps
@10
2A
Leg Curl
2 Sets
10-12 Reps
@10
2B
Leg Extension
2 Sets
10-15 Reps
@10
3
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@10
4
Decline Sit Up (Weighted)
1 Set
12-15 Reps
@9
Day 4
1A
Bench Press (Smith Machine)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@10
1B
Chin-Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2A
Overhead Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2B
Single Arm Row (Cable)
2 Sets
8-12 Reps
@10
3
Inverted Row
1 Set
8-15 Reps
@10
4
Dip (Bodyweight)
1 Set
12-15 Reps
@9
Day 6
1
Reverse V Squats
2 Sets
8-10 Reps
@9
2A
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
2B
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
3
Platz Squat
1 Set
8-10 Reps
@9
4
Hyperextension
2 Sets
10-12 Reps
@9
5
Decline Sit Up (Weighted)
1 Set
12-15 Reps
@9
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@10
2
Tricep Pushdown (Cable)
1 Set
12-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
4A
Single Arm Pushdown
1 Set
15-20 Reps
@10
4B
Reverse Cable Curl
1 Set
12-15 Reps
@10
5A
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@10
5B
Face Pull
2 Sets
15-20 Reps
@10
6
Wrist Curls
1 Set
15-20 Reps
@10