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BoostcampPNG

ULtimate BodyBuilding™

by Jack PG

Program Description

Bodybuilding has always been a passion of mine. Through my thorough time lifting and progressively learning, overloading and trying new things, has culminated to this program. It is to cater to my personal taste in rep ranges, exercises, movement patterns etc. While also doing the appropriate volume, intensity, and frequency to get the best of bodybuilding that my knowledge can create. Focus, Lift hard, Get PRs every session, You can do this.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 06, 2025 02:05
  • Last Edited
    Jun 06, 2025 11:14
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
3
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 8-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6A
Neck Curl
1
10-14 reps
RPE 8-10
6B
Neck Extension
2
10-14 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 8-10
2
Pullover (Machine)
2
6-10 reps
RPE 10
3
Preacher Curl (Machine)
2
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
RPE 8-10
2
Pullover (Machine)
3
6-10 reps
RPE 10
3
Preacher Curl (Machine)
3
6-10 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 10
5
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 8-10
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8-10
3
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-10
4
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
2
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
3
Single Leg Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Single Leg Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-10
2B
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Single Leg Leg Extension
2
8-12 reps
RPE 10
5
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@8-10
3
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@8-10
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Hack Squat
2 Sets
4-8 Reps
@8-10
2
Stiff Leg Deadlift
2 Sets
4-8 Reps
@8-10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Single-Leg Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6A
Neck Curl
1 Set
10-14 Reps
@8-10
6B
Neck Extension
2 Sets
10-14 Reps
@8-10
Day 3
1
Dip (Weighted)
2 Sets
4-8 Reps
@8-10
2
Pullover (Machine)
2 Sets
6-10 Reps
@10
3
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
4
Single Arm Rear Delt Cable Fly
2 Sets
8-12 Reps
@10
5
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@8-10
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
@8-10
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@8-10
4
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@8-10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Single Arm Pushdown
2 Sets
8-12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
@8-10
2A
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@8-10
2B
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@10
3
Single Leg Leg Extension
2 Sets
8-12 Reps
@10
4
Leg Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Machine)
2 Sets
8-12 Reps
@10