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Em program

by Evan M.
4.0
(1 rating)

Program Description

Strength & Hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2024 03:53
  • Last Edited
    Jun 18, 2025 11:01

Summary

Unleash your strength with the Em Program, an intense 8-week journey designed for serious lifters. Committing to six days a week, you'll tackle a variety of push and pull workouts that include classic lifts like the Bench Press and Lat Pulldown, ensuring a balanced development of your upper body. Each session is structured to maximize muscle engagement and promote growth, making it perfect for anyone looking to elevate their training. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Dip (Weighted)
2 Sets
1 Set
6 Reps
@9
-
3
Pec Deck (Machine)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
4
Lateral Raise (Machine)
6 Sets
@10
5
Military Press (Barbell)
3 Sets
6 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-10 Reps
@10
3
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
@9.5
6
Seated Row (Cable)
2 Sets
8 Reps
@9.5
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
3
Standing Calf Raise
3 Sets
8-10 Reps
@10
4
Split Squat (Dumbbell)
2 Sets
6 Reps
@10
5
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
Day 4
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
5
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
6
Dip (Weighted)
2 Sets
6 Reps
@10
7
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9-10
Day 5
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
2 Sets
6-8 Reps
@8.5-10
3
Seated Dumbbell Curl
2 Sets
6-10 Reps
@10
4
Barbell Row
3 Sets
8 Reps
@9-10
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
@8-10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@9.5
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
@7-10
2
Hamstring Curl
3 Sets
6-8 Reps
@10
3
Standing Calf Raise
3 Sets
10 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Hip Abductor (Machine)
2 Sets
12 Reps
@7