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Sculptural Hypertrophy

by Ricardo G.

Program Description

Build as much muscle as possible. Get fucking JACKED Sculpt your body into a sculpture. High Frequency, Low Volume, High Intensity Upper Lower program. Pretty Arms and Shoulders focused program. If you want to focus more on chest or back simply do them first in the workout. Notes: Feel free to replace any exercise you can't do or dislike for another one with the same or similar function. Always push for maximum force output with the target muscle and make sure progressive overload is happening (Adding reps or weight). Add weight when you get to the top of the rep range, adjust it if you can't add an appropriate amount of weight to be able to do 4 reps again (Go up to 8-9 reps until adding weight).

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 27, 2025 04:42
  • Last Edited
    Apr 02, 2025 07:21
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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
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Pull-Up (Weighted)
1
4-7 reps
RPE 10
3
Single Arm Pushdown
1
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
5
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
6
T-Bar Row
1
4-7 reps
RPE 9.5-10
7
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4-7 reps
RPE 9.5
2
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 9.5-10
3
One Arm Lateral Raise (Cable)
1
5-12 reps
RPE 9.5-10
4
Standing Pullover (Cable)
1
4-7 reps
RPE 9.5-10
5
T-Bar Row
1
4-7 reps
RPE 9.5-10
6
Rear Delt Fly (Dumbbell)
1
4-7 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Hack Squat
1
4-7 reps
RPE 9.5-10
3
Leg Curl
1
4-7 reps
RPE 9.5-10
4
Leg Extension
1
4-7 reps
RPE 9.5-10
5
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Bayesian Curl
1
5-8 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
1
4-7 reps
RPE 10
5
Reverse Pec Deck
1
4-7 reps
RPE 10
6
Pull-Up (Weighted)
1
4-7 reps
RPE 10
7
Kelso Shrug
1
4-7 reps
RPE 10
8
Chest Press (Machine)
1
4-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Stiff Leg Deadlift
1
4-7 reps
RPE 9-9.5
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
6
Dragon Flag
1
AMRAP
RPE 10
7
Neck Curl
1
10-15 reps
RPE 6.5
8
Neck Extension
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
5-12 reps
RPE 10
2
Single Arm Pushdown
1
8-12 reps
RPE 10
3
Preacher Curl (Dumbbell)
1
5-8 reps
RPE 10
4
Dumbbell Row
1
4-7 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
4-7 reps
RPE 10
6
T-Bar Row
1
4-7 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
4-7 reps
RPE 10
8
Reverse Pec Deck
1
4-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
4-7 reps
RPE 9.5-10
2
Leg Curl
1
4-7 reps
RPE 9.5-10
3
Leg Extension
2
4-7 reps
RPE 9.5-10
4
Partial Calf Raise
1
4-7 reps
RPE 9.5-10
5
Single Leg Press
1
4-7 reps
RPE 9.5
6
Cable Wrist Curl
1
4-7 reps
RPE 9.5-10
7
Dragon Flag
1
AMRAP
RPE 10
8
Neck Curl
1
10-15 reps
RPE 6.5
9
Neck Extension
1
10-15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 4
1
Hip Adductor (Machine)
1 Set
4-7 Reps
@9.5-10
2
Stiff Leg Deadlift
1 Set
4-7 Reps
@9-9.5
3
Leg Extension
2 Sets
4-7 Reps
@9.5-10
4
Partial Calf Raise
1 Set
4-7 Reps
@9.5-10
5
Cable Wrist Curl
1 Set
4-7 Reps
@9.5-10
6
Dragon Flag
1 Set
AMRAP
@10
7
Neck Curl
1 Set
10-15 Reps
@6.5
8
Neck Extension
1 Set
10-15 Reps
@8
Day 2
1
Hip Adductor (Machine)
1 Set
4-7 Reps
@9.5-10
2
Hack Squat
1 Set
4-7 Reps
@9.5-10
3
Leg Curl
1 Set
4-7 Reps
@9.5-10
4
Leg Extension
1 Set
4-7 Reps
@9.5-10
5
Partial Calf Raise
1 Set
4-7 Reps
@9.5-10
6
Cable Wrist Curl
1 Set
4-7 Reps
@9.5-10
7
Dragon Flag
1 Set
AMRAP
@10
8
Neck Curl
1 Set
10-15 Reps
@6.5
9
Neck Extension
1 Set
10-15 Reps
@8
Day 6
1
Hip Adductor (Machine)
1 Set
4-7 Reps
@9.5-10
2
Leg Curl
1 Set
4-7 Reps
@9.5-10
3
Leg Extension
2 Sets
4-7 Reps
@9.5-10
4
Partial Calf Raise
1 Set
4-7 Reps
@9.5-10
5
Single Leg Press
1 Set
4-7 Reps
@9.5
6
Cable Wrist Curl
1 Set
4-7 Reps
@9.5-10
7
Dragon Flag
1 Set
AMRAP
@10
8
Neck Curl
1 Set
10-15 Reps
@6.5
9
Neck Extension
1 Set
10-15 Reps
@8
Day 3
1
Lateral Raise (Cable)
1 Set
5-12 Reps
@10
2
Single Arm Pushdown
1 Set
8-12 Reps
@10
3
Bayesian Curl
1 Set
5-8 Reps
@10
4
Behind-The-Neck Press (Smith Machine)
1 Set
4-7 Reps
@10
5
Reverse Pec Deck
1 Set
4-7 Reps
@10
6
Pull-Up (Weighted)
1 Set
4-7 Reps
@10
7
Kelso Shrug
1 Set
4-7 Reps
@10
8
Chest Press (Machine)
1 Set
4-7 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
5-12 Reps
@10
2
Single Arm Pushdown
1 Set
8-12 Reps
@10
3
Preacher Curl (Dumbbell)
1 Set
5-8 Reps
@10
4
Dumbbell Row
1 Set
4-7 Reps
@10
5
Incline Bench Press (Smith Machine)
1 Set
4-7 Reps
@10
6
T-Bar Row
1 Set
4-7 Reps
@10
7
Reverse Bicep Curl (Dumbbell)
1 Set
4-7 Reps
@10
8
Reverse Pec Deck
1 Set
4-7 Reps
@10
Day 1
1
Dip (Weighted)
1 Set
4-7 Reps
@9.5
2
Pull-Up (Weighted)
1 Set
4-7 Reps
@10
3
Single Arm Pushdown
1 Set
8-12 Reps
@10
4
Preacher Curl (Dumbbell)
1 Set
5-8 Reps
@9.5-10
5
One Arm Lateral Raise (Cable)
1 Set
5-12 Reps
@9.5-10
6
T-Bar Row
1 Set
4-7 Reps
@9.5-10
7
Rear Delt Fly (Dumbbell)
1 Set
4-7 Reps
@9.5-10