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Upper lower arms

by Tomás N.

Program Description

big arms

Program Overview

  • Level
    Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 03, 2026 04:23
  • Last Edited
    Apr 03, 2026 05:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Hamstrings
10.8%
Chest
9%
Biceps
9%
Front Delts
7.2%
Middle Delts
7.2%
Quadriceps
7.2%
Upper Back
6.3%
Abs
6.3%
Lats
5.4%
Glutes
5.4%
Adductors
4.5%
Forearms
3.6%
Rear Delts
3.6%
Abductors
3.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
12-15 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
5
Hammer Curl (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
12-15 reps
RPE 10
3
Leg Extension
2
12-15 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
12-15 reps
RPE 10
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
4
Standing Pullover (Cable)
2
12-15 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 10
2
Single Leg Press
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
2
Face Away Cable Curl
2
12-15 reps
RPE 10
3
Single Arm Pushdown
2
12-15 reps
RPE 10
4
Hammer Curl (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6A
Seated Rear Delt Fly
2
-
RPE 10
6B
Reverse Pec Deck
2
12-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
ISO-Leverage Decline Chest Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
2
Standing Pullover (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
3
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
5
Hammer Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
7
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Lying Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
6
Hip Adductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
7
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 3
1
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Standing Pullover (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
6
Bicep Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 4
1
Seated Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
2
Single Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
3
Single-Leg Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
6
Hip Adductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
7
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
2
Face Away Cable Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
3
Single Arm Pushdown
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
4
Hammer Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
6A
Seated Rear Delt Fly
1 Set
1 Set
-
-
@10
@10
6B
Reverse Pec Deck
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10