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Heckan's Torso Limbs tweaked

by Simon
1 athletes joined

Program Description

Tweaked upper lower for better growth. Aim for 4-10 reps as long as you reach failure (0 rir)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2025 03:37
  • Last Edited
    Jan 01, 2026 07:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Front Delts
12%
Forearms
11%
Chest
8%
Middle Delts
8%
Upper Back
7%
Biceps
7%
Lats
6%
Quadriceps
6%
Glutes
4.6%
Hamstrings
4%
Abs
3%
Lower Back
3%
Rear Delts
2.8%
Adductors
2%
Abductors
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Rear Delt Fly (Cable)
1
-
4
Shoulder Press (Machine)
2
-
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Single Arm Iso Row
1
-
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Decline Sit Up (Weighted)
1
-
9
Back Extension
1
-
10
Wrist Curls
2
8 reps
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Bicep Curl (Machine)
1
-
4
Hack Squat
1
-
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Hip Adductor (Machine)
1
8 reps
RPE 10
8
Hip Abductor (Machine)
1
8 reps
RPE 10
9
Reverse Curl (Barbell)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Rear Delt Fly (Cable)
1 Set
-
4
Shoulder Press (Machine)
2 Sets
-
5
Pec Deck (Machine)
2 Sets
8 Reps
@10
6
Single Arm Iso Row
1 Set
-
7
Lateral Raise (Cable)
2 Sets
8 Reps
@10
8
Decline Sit Up (Weighted)
1 Set
-
9
Back Extension
1 Set
-
10
Wrist Curls
2 Sets
8 Reps
@10
11
Reverse Wrist Curl (Dumbbell)
2 Sets
-
Day 3
1
Bench Press (Barbell)
2 Sets
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Rear Delt Fly (Cable)
1 Set
-
4
Shoulder Press (Machine)
2 Sets
-
5
Pec Deck (Machine)
2 Sets
8 Reps
@10
6
Single Arm Iso Row
1 Set
-
7
Lateral Raise (Cable)
2 Sets
8 Reps
@10
8
Decline Sit Up (Weighted)
1 Set
-
9
Back Extension
1 Set
-
10
Wrist Curls
2 Sets
8 Reps
@10
11
Reverse Wrist Curl (Dumbbell)
2 Sets
-
Day 2
1
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
2
Leg Curl
1 Set
8 Reps
@10
3
Bicep Curl (Machine)
1 Set
-
4
Hack Squat
1 Set
-
5
Leg Extension
2 Sets
8 Reps
@10
6
JM Press (Smith Machine)
1 Set
8 Reps
@10
7
Hip Adductor (Machine)
1 Set
8 Reps
@10
8
Hip Abductor (Machine)
1 Set
8 Reps
@10
9
Reverse Curl (Barbell)
1 Set
-
Day 4
1
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
2
Leg Curl
1 Set
8 Reps
@10
3
Bicep Curl (Machine)
1 Set
-
4
Hack Squat
1 Set
-
5
Leg Extension
2 Sets
8 Reps
@10
6
JM Press (Smith Machine)
1 Set
8 Reps
@10
7
Hip Adductor (Machine)
1 Set
8 Reps
@10
8
Hip Abductor (Machine)
1 Set
8 Reps
@10
9
Reverse Curl (Barbell)
1 Set
-