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Jacked and Stacked (Hypertrophy Focus)

by Grant S.

Program Description

Well rounded weekly upper/lower split with a good mix of foundation compound movements and isolation to work on weaker areas. (arms + neglected areas like the neck)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 22, 2025 04:42
  • Last Edited
    Jun 18, 2025 07:54

Summary

Unleash your potential with the "Jacked and Stacked" 12-week hypertrophy program, designed to maximize muscle growth and strength. This comprehensive plan features a rigorous 7-day training schedule, combining targeted upper and lower body workouts with a variety of machines and free weights. Each session is meticulously crafted to push your limits, ensuring you build size and definition while keeping your heart rate up. Get ready to transform your physique and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Chest Press (Machine)
3
8-10 reps
RPE 9.5
8
Lat Pulldown
3
8-12 reps
RPE 9.5
9
Shoulder Press (Machine)
3
8-12 reps
RPE 9
10
Seated Row (Cable)
3
8-12 reps
RPE 9.5
11
Pec Deck (Machine)
3
10-15 reps
RPE 9
12
Reverse Pec Deck
3
10-15 reps
RPE 9.5
13
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
14
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-20 mins
-
2
Squat (Smith Machine)
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
5
Hammer Curl
3
10-15 reps
RPE 9.5
6
Wrist Curls
3
12-15 reps
RPE 9
7
Neck Flexion
3
15-25 reps
RPE 9
8
Neck Extension
3
15-25 reps
RPE 9
9
Hip Abductor (Machine)
3
10-15 reps
RPE 9
10
Glute Kickback
3
8-12 reps
RPE 9
11
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
12
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
2
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
4
Neck Flexion
3
15-25 reps
RPE 9
5
Neck Extension
3
15-25 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
7
Hammer Curl
3
10-15 reps
RPE 9.5
8
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
9
Pec Deck (Machine)
3
10-15 reps
RPE 9
10
Reverse Pec Deck
3
10-15 reps
RPE 9
11
Abs Crunch (Machine)
3
10-15 reps
RPE 9.5
12
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9
13
Cardio
1
35-50 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
2
Stretching
1
15-30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
15-20 mins
-
2
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Chest Press (Machine)
3 Sets
8-10 Reps
@9.5
8
Lat Pulldown
3 Sets
8-12 Reps
@9.5
9
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
10
Seated Row (Cable)
3 Sets
8-12 Reps
@9.5
11
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
12
Reverse Pec Deck
3 Sets
10-15 Reps
@9.5
13
Abs Crunch (Machine)
3 Sets
10-15 Reps
@9.5
14
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@9
Day 2
1
Cardio
1 Set
15-20 mins
-
2
Squat (Smith Machine)
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9.5
5
Hammer Curl
3 Sets
10-15 Reps
@9.5
6
Wrist Curls
3 Sets
12-15 Reps
@9
7
Neck Flexion
3 Sets
15-25 Reps
@9
8
Neck Extension
3 Sets
15-25 Reps
@9
9
Hip Abductor (Machine)
3 Sets
10-15 Reps
@9
10
Glute Kickback
3 Sets
8-12 Reps
@9
11
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
12
Calf Raise (Leg Press)
3 Sets
15-25 Reps
@9
Day 3
1
Cardio
1 Set
30-60 mins
-
2
Stretching
1 Set
15-30 mins
-
Day 4
1
Cardio
1 Set
15-20 mins
-
2
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
7
Chest Press (Machine)
3 Sets
8-10 Reps
@9.5
8
Lat Pulldown
3 Sets
8-12 Reps
@9.5
9
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
10
Seated Row (Cable)
3 Sets
8-12 Reps
@9.5
11
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
12
Reverse Pec Deck
3 Sets
10-15 Reps
@9.5
13
Abs Crunch (Machine)
3 Sets
10-15 Reps
@9.5
14
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@9
Day 5
1
Cardio
1 Set
15-20 mins
-
2
Squat (Smith Machine)
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9.5
5
Hammer Curl
3 Sets
10-15 Reps
@9.5
6
Wrist Curls
3 Sets
12-15 Reps
@9
7
Neck Flexion
3 Sets
15-25 Reps
@9
8
Neck Extension
3 Sets
15-25 Reps
@9
9
Hip Abductor (Machine)
3 Sets
10-15 Reps
@9
10
Glute Kickback
3 Sets
8-12 Reps
@9
11
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
12
Calf Raise (Leg Press)
3 Sets
15-25 Reps
@9
Day 6
1
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@9
2
Calf Raise (Leg Press)
3 Sets
15-25 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
4
Neck Flexion
3 Sets
15-25 Reps
@9
5
Neck Extension
3 Sets
15-25 Reps
@9
6
Wrist Curls
3 Sets
10-15 Reps
@9
7
Hammer Curl
3 Sets
10-15 Reps
@9.5
8
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9.5
9
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
10
Reverse Pec Deck
3 Sets
10-15 Reps
@9
11
Abs Crunch (Machine)
3 Sets
10-15 Reps
@9.5
12
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@9
13
Cardio
1 Set
35-50 mins
-
Day 7
1
Cardio
1 Set
30-60 mins
-
2
Stretching
1 Set
15-30 mins
-