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Narz Bro Split (MaxOtVariation)

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Program Description

.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 04:07
  • Last Edited
    Jul 14, 2025 02:58

Summary

Unleash your potential with the Narz Bro Split (MaxOtVariation), a comprehensive 12-week program designed for serious lifters. This 5-day split focuses on maximizing strength and muscle growth through targeted workouts, including heavy compound lifts and isolation exercises. Each session is meticulously crafted to challenge your limits and promote recovery, ensuring you build a balanced physique. Prepare to elevate your training and achieve impressive results in just three months!
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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 (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
4-6 reps
RPE 9.5
4
Chest Fly (Cable)
3
4-6 reps
RPE 9.5
5
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4-6 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
4-6 reps
RPE 9.5
4
Seated Row (Cable)
2
4-6 reps
RPE 9.5
5
Hyperextension
2
4-6 reps
RPE 6.5
6
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
4-6 reps
RPE 9.5
2
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9.5
4
Reverse Pec Deck
2
4-6 reps
RPE 9.5
5
Shrug (Dumbbell)
3
4-6 reps
RPE 9.5
6
Low Row (Trap Focus)
2
4-6 reps
RPE 9
7
Cardio
1
5-15 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
4-6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 9.5
3
Leg Curl
2
4-6 reps
RPE 9.5
4
Leg Extension
2
4-6 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9.5
6
Seated Calf Raise
2
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
4-6 reps
RPE 9.5
2
Tricep Rope Push Down (Cable)
2
4-6 reps
RPE 9.5
3
Alternating Dumbbell Curl
2
4-6 reps
RPE 9.5
4
Skull Crusher (Dumbbell)
2
4-6 reps
RPE 9.5
5
Bicep Curl (Cable)
1
6 reps
RPE 9.5
6
Wrist Curls
2
6-8 reps
RPE 9.5
7
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 9.5
8
Tricep Extension (Machine)
2
6 reps
RPE 9.5
9
Abs Crunch (Machine)
2
10-12 reps
RPE 9.5
10
Cardio
1
5-10 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@9.5
3
Incline Chest Press (Machine)
3 Sets
4-6 Reps
@9.5
4
Chest Fly (Cable)
3 Sets
4-6 Reps
@9.5
5
Cardio
1 Set
5-15 mins
@6.5
Day 4
1
Belt Squat
3 Sets
4-6 Reps
@9.5
2
Leg Press (45 Degrees)
2 Sets
4-6 Reps
@9.5
3
Leg Curl
2 Sets
4-6 Reps
@9.5
4
Leg Extension
2 Sets
4-6 Reps
@9.5
5
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@9.5
6
Seated Calf Raise
2 Sets
6-8 Reps
@9.5
Day 3
1
Seated Military Press (Barbell)
2 Sets
4-6 Reps
@9.5
2
Shoulder Press (Plate Loaded)
2 Sets
4-6 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@9.5
4
Reverse Pec Deck
2 Sets
4-6 Reps
@9.5
5
Shrug (Dumbbell)
3 Sets
4-6 Reps
@9.5
6
Low Row (Trap Focus)
2 Sets
4-6 Reps
@9
7
Cardio
1 Set
5-15 mins
@6.5
Day 2
1
Lat Pulldown
2 Sets
4-6 Reps
@9.5
2
Chest Supported Row (Machine)
2 Sets
4-6 Reps
@9.5
3
Single Arm Row (Dumbbell)
2 Sets
4-6 Reps
@9.5
4
Seated Row (Cable)
2 Sets
4-6 Reps
@9.5
5
Hyperextension
2 Sets
4-6 Reps
@6.5
6
Cardio
1 Set
5-15 mins
@6.5
Day 5
1
Preacher Curl (Barbell)
2 Sets
4-6 Reps
@9.5
2
Tricep Rope Push Down (Cable)
2 Sets
4-6 Reps
@9.5
3
Alternating Dumbbell Curl
2 Sets
4-6 Reps
@9.5
4
Skull Crusher (Dumbbell)
2 Sets
4-6 Reps
@9.5
5
Bicep Curl (Cable)
1 Set
6 Reps
@9.5
6
Wrist Curls
2 Sets
6-8 Reps
@9.5
7
Reverse Wrist Curl (Barbell)
2 Sets
6-8 Reps
@9.5
8
Tricep Extension (Machine)
2 Sets
6 Reps
@9.5
9
Abs Crunch (Machine)
2 Sets
10-12 Reps
@9.5
10
Cardio
1 Set
5-10 mins
@6.5