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Hypermass

by seon kim (seon is)

Program Description

Stimulate all the muscles in the body without killing you with fatigue. Neck, forearms, serratus: nothing is neglected.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2024 11:03
  • Last Edited
    Jun 18, 2025 11:39

Summary

Unlock your potential with Hypermass, a comprehensive 16-week program designed to maximize muscle growth and strength. With six intense training days each week, you'll tackle a variety of supersets targeting all major muscle groups, ensuring a balanced and effective approach to hypertrophy. This program is perfect for those ready to push their limits in a full gym environment, featuring exercises like the Barbell Bicep Curl and Upright Row. Get ready to transform your physique and achieve the gains you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Triceps
10.9%
Lats
8.2%
Biceps
8.2%
Front Delts
7.9%
Chest
7.1%
Hamstrings
6.9%
Quadriceps
6.1%
Neck
5.9%
Middle Delts
5.3%
Forearms
4.1%
Abs
3.9%
Glutes
3.8%
Rear Delts
2.9%
Calves
2.9%
Lower Back
2.3%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Dip (Weighted)
3
6-10 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
T-Bar Row
3
8-12 reps
RPE 10
2B
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Bench Press (Close Grip)
3
4-8 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
8-12 reps
RPE 9
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 8
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
1B
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
1C
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 10
2A
Kroc Row
3
6-10 reps
RPE 10
2B
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
3A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
3B
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Kelso Shrug
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
4-8 reps
RPE 10
1B
Rear Delt Row
3
8-12 reps
RPE 10
1C
Neck Flexion
3
15-20 reps
RPE 9.5
2A
French Press
3
6-10 reps
RPE 10
2B
Upright Row (Barbell)
3
9-13 reps
RPE 9.5
2C
Neck Extension
3
10-15 reps
RPE 9.5
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Wrist Curls
3
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2
Squat (Barbell)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 9
RPE 9
RPE 9
3A
Lying Leg Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
8-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 5
1A
Bicep Curl (Barbell)
3 Sets
4-8 Reps
@10
1B
Rear Delt Row
3 Sets
8-12 Reps
@10
1C
Neck Flexion
3 Sets
15-20 Reps
@9.5
2A
French Press
3 Sets
6-10 Reps
@10
2B
Upright Row (Barbell)
3 Sets
9-13 Reps
@9.5
2C
Neck Extension
3 Sets
10-15 Reps
@9.5
3A
Hammer Curl (Cable)
3 Sets
8-12 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Wrist Curls
3 Sets
10-20 Reps
@9
Day 3
1A
Good Morning
3 Sets
8-12 Reps
@9
1B
Standing Calf Raise
3 Sets
8-12 Reps
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@8
@9
3A
Lying Leg Curl
3 Sets
8-12 Reps
@10
3B
Leg Extension
3 Sets
8-12 Reps
@10
Day 2
1A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Rear Delt Row
3 Sets
8-12 Reps
@10
1C
Neck Flexion
3 Sets
15-20 Reps
@9.5
2A
French Press
3 Sets
6-10 Reps
@10
2B
Upright Row (Barbell)
3 Sets
9-13 Reps
@9.5
2C
Neck Extension
3 Sets
10-15 Reps
@9.5
3A
Hammer Curl (Cable)
3 Sets
8-12 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Wrist Curls
3 Sets
10-20 Reps
@9
Day 6
1A
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9.5
1B
Standing Calf Raise
3 Sets
8-12 Reps
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@9
@9
@9
3A
Lying Leg Curl
3 Sets
8-12 Reps
@10
3B
Leg Extension
3 Sets
8-12 Reps
@10
Day 1
1A
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@10
1B
Dip (Weighted)
3 Sets
6-10 Reps
@10
1C
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@10
2A
T-Bar Row
3 Sets
8-12 Reps
@10
2B
Seated Anterior Delt Press (AD)
3 Sets
6-10 Reps
@10
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Bench Press (Close Grip)
3 Sets
4-8 Reps
@10
4
Kelso Shrug
3 Sets
6-10 Reps
@10
Day 4
1A
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@10
1B
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@10
1C
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@10
2A
Kroc Row
3 Sets
6-10 Reps
@10
2B
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Kelso Shrug
3 Sets
6-10 Reps
@10