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Monster strength and size V2

by TSDLifts

Program Description

This program uses submax/max training changing the main compounds from heavy max work to 80% rep/assistance work focusing on building size and strength

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2025 09:02
  • Last Edited
    Oct 19, 2025 05:17

Summary

Unleash your inner beast with the Monster Strength and Size V2 program! Over 12 weeks, this intense 4-day workout plan focuses on building raw strength and muscle mass through compound movements and targeted exercises. Each session is designed to maximize your gains, featuring key lifts like the Log Press and Squat, alongside accessory work for shoulders and legs. Get ready to transform your physique and elevate your performance with a structured approach that challenges you every step of the way.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Front Delts
9.8%
Abs
9.7%
Quadriceps
9%
Chest
8%
Glutes
7.8%
Upper Back
7.7%
Hamstrings
7.6%
Middle Delts
7%
Lats
5.9%
Biceps
4.3%
Lower Back
4.2%
Forearms
2.6%
Abductors
1.9%
Adductors
0.3%
Rear Delts
0.2%
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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
Deadlift (Barbell)
5
3 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bent Over Row (Barbell)
4
6 reps
-
3
Lat Pulldown
4
10 reps
-
4
High Row
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
15 reps
-
7
Hammer Curl (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
3 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Paused Incline Dumbbell Press
3
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Front Raise
2
15 reps
-
7
Cable Crunch
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Front Squat (Barbell)
5
3 reps
80%
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Front Squat (Barbell)
5
3 reps
80%
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Front Squat (Barbell)
5
3 reps
80%
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Front Squat (Barbell)
5
3 reps
80%
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Front Squat (Barbell)
5
3 reps
80%
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
-
2
Front Squat (Barbell)
5
3 reps
80%
3
Hack Squat
3
6-8 reps
-
4
Leg Press (45 Degrees)
2
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
7
Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Spotto Press
5
3 reps
80%
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Spotto Press
5
3 reps
80%
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Spotto Press
5
3 reps
80%
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Spotto Press
5
3 reps
80%
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Spotto Press
5
3 reps
80%
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5-9.5
RPE 7.5-8
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Spotto Press
5
3 reps
80%
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Press (Machine)
2
10 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
4
10 reps
-
6A
Tricep Pushdown (Cable)
3
10 reps
-
6B
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Log Press
5 Sets
3 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Paused Incline Dumbbell Press
3 Sets
8 Reps
-
4
Shoulder Press (Machine)
2 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
6
Front Raise
2 Sets
15 Reps
-
7
Cable Crunch
3 Sets
10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-
Day 3
1
Hip Abductor (Machine)
3 Sets
15 Reps
-
2
Squat (Low Bar)
1 Set
2 Sets
1 Reps
3 Reps
@8.5-9.5
@7.5-8
3
Hack Squat
3 Sets
6-8 Reps
-
4
Leg Press (45 Degrees)
2 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
6
Leg Extension
3 Sets
10 Reps
-
7
Hamstring Curl
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8.5-9.5
@7.5-8
2
Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
10 Reps
-
4
Chest Fly (Cable)
2 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
6A
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Abs Crunch (Machine)
3 Sets
10 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Bent Over Row (Barbell)
4 Sets
6 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
High Row
2 Sets
10 Reps
-
5
Chest Supported Row (Machine)
2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
15 Reps
-