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Workout Plan BC She Said No 😭🥀

by urlocalbaker

Program Description

This program splits up the different muscle groups to optimize growth of each in a specified manner. I would have done four days, but it would have taken forever in there gym each day, this I feel is much more manageable. Good for really anyone from a beginner to an expert, just be sure to watch your form and get lots of rest (and 150+ min moderate cardio!) please! You can do this 5 days in a row, or take a day off in between.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 25, 2025 04:56
  • Last Edited
    Nov 25, 2025 06:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Middle Delts
10.4%
Front Delts
10.4%
Upper Back
9.8%
Biceps
9.6%
Forearms
8.2%
Chest
7.5%
Lats
6.6%
Quadriceps
5.9%
Rear Delts
4.7%
Hamstrings
4.4%
Abs
3.6%
Adductors
3.3%
Glutes
2%
Calves
1.9%
Lower Back
0.6%
Abductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
7
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8
RPE 9
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Trap Bar Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Lying Leg Curl
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Preacher Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Supinated Side Pressure Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Converging Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Fly (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
8
Hip Adductor (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
9
Rear Delt Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
10
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
@9.5
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9.5
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7.5
@8
@9
9
Supinated Side Pressure Curls
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9.5
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9.5
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@9.5
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@9.5
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
45 secs
45 secs
45 secs
45 secs
@8.5
@9
@9.5
@10
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
3
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9.5
@10
5
Tricep Kickback
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
7
Supinated Side Pressure Curls
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
Day 5
1
Converging Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
2
T-Bar Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
3
Leg Press
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
@9
@10
4
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
7
Face Pull
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
8
Hip Adductor (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
9
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
10
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5