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BoostcampPNG

ANT/POST v6

by J3SS

Program Description

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 24, 2025 08:59
  • Last Edited
    Oct 27, 2025 07:27

Summary

Transform your physique with the ANT/POST v6 program, an 18-week journey designed to sculpt and strengthen your anterior muscles. Committing just four days a week, you'll engage in a variety of targeted exercises, including machine and cable movements, to maximize muscle growth and definition. This program emphasizes progressive overload and proper form, ensuring you build strength while minimizing injury risk. Get ready to elevate your training and achieve the results you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Chest
9.6%
Triceps
9.6%
Upper Back
9.6%
Biceps
7.4%
Lats
6.9%
Abs
6.4%
Forearms
6.4%
Middle Delts
5.3%
Quadriceps
5.3%
Adductors
5.3%
Hamstrings
5.3%
Abductors
5.3%
Glutes
4.3%
Rear Delts
1.1%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
RPE 9
2
Lateral Raise (Machine)
2
6-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4
Front Raise
2
6-8 reps
RPE 9
5
Tricep Extension (Machine)
1
8-10 reps
RPE 9
6
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Hip Adductor (Machine)
2
6-8 reps
RPE 9
9
Abs Crunch (Machine)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Archer Row (Cable)
2
8-10 reps
RPE 9
3
Bicep Curl (Cable)
2
6-8 reps
RPE 9
4
Kelso Shrug
2
6-8 reps
RPE 9
5
Cuffed Reverse Curl (Cable)
1
8-10 reps
RPE 9
6
Standing Pullover (Cable)
1
6-8 reps
RPE 9
7
Leg Curl
2
6-8 reps
RPE 9
8
Hip Abductor (Machine)
2
6-8 reps
RPE 9
9
Wrist Curls
1
8-10 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
2
Lateral Raise (Machine)
2 Sets
6-8 Reps
@9
3
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4
Front Raise
2 Sets
6-8 Reps
@9
5
Tricep Extension (Machine)
1 Set
8-10 Reps
@9
6
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
7
Leg Extension
2 Sets
6-8 Reps
@9
8
Hip Adductor (Machine)
2 Sets
6-8 Reps
@9
9
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9
Day 3
1
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
2
Lateral Raise (Machine)
2 Sets
6-8 Reps
@9
3
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4
Front Raise
2 Sets
6-8 Reps
@9
5
Tricep Extension (Machine)
1 Set
8-10 Reps
@9
6
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
7
Leg Extension
2 Sets
6-8 Reps
@9
8
Hip Adductor (Machine)
2 Sets
6-8 Reps
@9
9
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
@9
2
Archer Row (Cable)
2 Sets
8-10 Reps
@9
3
Bicep Curl (Cable)
2 Sets
6-8 Reps
@9
4
Kelso Shrug
2 Sets
6-8 Reps
@9
5
Cuffed Reverse Curl (Cable)
1 Set
8-10 Reps
@9
6
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
7
Leg Curl
2 Sets
6-8 Reps
@9
8
Hip Abductor (Machine)
2 Sets
6-8 Reps
@9
9
Wrist Curls
1 Set
8-10 Reps
@9
Day 4
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
@9
2
Archer Row (Cable)
2 Sets
8-10 Reps
@9
3
Bicep Curl (Cable)
2 Sets
6-8 Reps
@9
4
Kelso Shrug
2 Sets
6-8 Reps
@9
5
Cuffed Reverse Curl (Cable)
1 Set
8-10 Reps
@9
6
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
7
Leg Curl
2 Sets
6-8 Reps
@9
8
Hip Abductor (Machine)
2 Sets
6-8 Reps
@9
9
Wrist Curls
1 Set
8-10 Reps
@9