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Lifting stuff up and down

by trenbolonesandwich

Program Description

THICK & CARVED is an 18‑week hypertrophy cut built to pack visual density into your chest and back while you strip fat. You’ll train four days per week with A/B rotations that bias heavy mid‑range loading (for myofibrillar density) and loaded‑stretch work (for deep fiber recruitment), then finish with targeted pump sets to lock in fullness. Why it works: Specificity for thickness: Heavy presses and strict rows in the 5–8 rep range harden the look; flys and stretch‑biased pulls in 12–20 reps add fullness and separation. Intelligent volume: ~21–22 chest sets and ~20–21 back sets/week are split across two sessions to maximize stimulus and minimize fatigue while cutting. Execution > ego: RPE‑guided loading (mostly RPE 7–8) preserves strength, signaling your body to hold muscle even in a deficit. Recovery‑aware design: Deadlifts are low‑volume (2×4–6) and AMRAPs are capped at technical failure—perfect when appetite is blunted and recovery is tighter. Complete physique coverage: Biceps (long/short head + brachialis), triceps (long/lateral/medial), delts (front/side/rear) and forearms (flexors, extensors, brachioradialis) so the whole arm matches your chest/back density. Cut‑friendly periodization: Simple load progressions, built‑in deloads, and clear “what to trim first” rules keep you progressing through the entire 18 weeks. Outcome: A rounder, thicker chest, a dense mid‑back with trap shelf, and harder detail everywhere that shows when shredded—without burying your recovery. What you’ll do Frequency: 4 days/week (Chest & Back A, Shoulders & Legs A, Chest & Back B, Shoulders & Legs B) Focus days: A days: Heavy thickness (5–8 reps, long ROM, pauses) B days: Pump/detail (8–20 reps, constant tension, stretch holds) Arms & Forearms: 11–12 biceps sets, 9–10 triceps sets, 14–16 forearm sets/week (high‑rep blood flow for density and veinyness) The science in plain English Loaded stretch drives high tension where the muscle is weakest → powerful hypertrophy signal. Myofibrillar focus (heavier sets) builds hardness; sarcoplasmic work (higher reps) adds fullness. RPE 7–8 maintains performance under fatigue—critical when calories are low or you’re on appetite‑suppressing meds. Exercise sequencing puts rows/pulls before forearm work and caps deadlift volume to protect recovery. Progress rules Add 1 rep before adding load. Keep 1–2 reps in reserve on compounds. If sleep or performance dips: Trim 2 fly sets, Trim 1 forearm slot, Keep rows/presses untouched. Deliverables you’ll feel Chest sits higher and fuller even cold. Mid‑back pops through a shirt. Forearms and brachialis add arm thickness from the side.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 11:40
  • Last Edited
    Jan 25, 2026 07:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.8%
Front Delts
11.8%
Biceps
11.4%
Upper Back
9.2%
Forearms
8.3%
Chest
7.5%
Middle Delts
7.5%
Quadriceps
5.6%
Rear Delts
5.4%
Lats
5.3%
Hamstrings
4.5%
Glutes
3.4%
Calves
1.5%
Abs
1.1%
Lower Back
0.6%
Adductors
0.6%
Abductors
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
RPE 10
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
7
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8
11
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2
Military Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Goblet Squat
3
10 reps
RPE 8
5
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 7
8
Wide-Grip Upright Cable Row
3
12-15 reps
RPE 8
9
Single Arm Rear Delt Cable Fly
3
15-20 reps
RPE 8
10
Wrist Curls
2
20-25 reps
RPE 8
11
Preacher Curl (EZ Bar)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Chest Supported Row (Machine)
4
10-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 8
8
Straight Arm Pulldown
3
15-20 reps
RPE 8
9
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
10
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
11
Reverse Curl (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Leg Press
3
12-15 reps
RPE 8
5
Seated Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
8
Wrist Curls
3
20 reps
RPE 8
9
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
8
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
11
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
2
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@6
@7
@8
3
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@10
@10
4
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
8
Wide-Grip Upright Cable Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
9
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
10
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8
@8
11
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@8
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
8
Straight Arm Pulldown
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
10
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
11
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
4
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
8
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
9
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8