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MUT Hypertrophy Specialist Program

by Mustafa Uras Tengerlek
1 athletes joined

Program Description

12-Week Hypertrophy Program - PPL (5 Days) This program is a 12-week hypertrophy plan built on my powerlifting-based strength background, designed to maximize muscle volume and range of motion while avoiding excessive cutting. It will be a Pull/Push/Leg/Pull/Push split, performed 5 days a week. The program is adapted twice a week. Progressive overload is applied to core movements, while controlled tempo and maximum muscle feel are targeted in isolation movements. 1-2 reps are reserved (RIR) in most sets, and failure may be allowed in structural isolation movements. The goal is to increase muscle development, particularly in the upper back and arms, maintain strength with triceps-focused push days, and target the posterior chain and lower back. The diet will be low in calories but high in protein. Recovery, sleep, and sustainable progress will ensure the success of this process.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2026 12:56
  • Last Edited
    Feb 21, 2026 05:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Biceps
14.6%
Chest
11.9%
Forearms
11.3%
Front Delts
11.3%
Upper Back
9.3%
Lats
7.9%
Rear Delts
4%
Hamstrings
3.3%
Middle Delts
2.6%
Quadriceps
2.6%
Abs
2%
Glutes
1.3%
Adductors
1.3%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 8.5
RPE 10
2
Leg Extension
1
1
10-12 reps
8-10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
10-12 reps
12-15 reps
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 8
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
2
Single Arm Iso Row
2
6-8 reps
RPE 9
3
Seated Row (Cable)
1
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
7
Wrist Extension (Dumbbell)
1
1
1
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
8
Single Arm Rear Delt Cable Fly
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8-10 reps
6-8 reps
3-5 reps
70%
80%
90%
2
Incline Chest Press (Machine)
1
1
8-10 reps
6-8 reps
80%
80%
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
5
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
2
Single Arm Iso Row
2 Sets
6-8 Reps
@9
3
Seated Row (Cable)
1 Set
15-20 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@9
7
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
8
Single Arm Rear Delt Cable Fly
2 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
70%
80%
90%
2
Incline Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
80%
80%
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@8
@8.5
@9
4
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8.5
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
6
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10
Day 3
1
Leg Curl
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8.5
@10
2
Leg Extension
1 Set
1 Set
10-12 Reps
8-10 Reps
@9
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
4
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
12-15 Reps
@8
@8.5
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
10-12 Reps
@8
@8.5
@8.5
Day 4
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
2
Single Arm Iso Row
2 Sets
6-8 Reps
@9
3
Seated Row (Cable)
1 Set
15-20 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@9
7
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
8
Single Arm Rear Delt Cable Fly
2 Sets
12-15 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
70%
80%
90%
2
Incline Chest Press (Machine)
1 Set
1 Set
8-10 Reps
6-8 Reps
80%
80%
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@8
@8.5
@9
4
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8.5
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
6
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@10