logo
BoostcampPNG

Alex Leonidas inspired Jordan Peters UL PP

by Dorin G.
4 athletes joined

Program Description

I think this is really good. I ve put some thought into it try it and you get really good recovery. The optional day is not mandatory. And I don’t think you should do it every week maybe when you have more gas in you So mostly keep the 4 days and get big numbers on the compounds

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 28, 2025 12:46
  • Last Edited
    Oct 23, 2025 08:26

Summary

Unleash your strength with the Alex Leonidas inspired Jordan Peters UL PP program, a comprehensive 18-week training plan designed for serious lifters. Comprising six days of intense workouts per week, this program focuses on heavy compound lifts to maximize muscle growth and strength across all major muscle groups. Each session is meticulously crafted to push your limits, featuring exercises like the Bench Press, High Bar Squat, and Weighted Pull-Ups. Get ready to elevate your performance and sculpt your physique with targeted training that delivers results.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Triceps
10.4%
Biceps
8.7%
Chest
8.4%
Lats
7.4%
Front Delts
7.3%
Hamstrings
7.3%
Quadriceps
6.8%
Calves
6.5%
Middle Delts
5.7%
Abs
4.9%
Forearms
4.2%
Rear Delts
4%
Glutes
3.9%
Lower Back
2.9%
Adductors
0.3%
Abductors
0.3%
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Machine)
2
8-12 reps
RPE 10
8
Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4-8 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 9
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
8
Dead Hang
2
AMRAP
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Press (Machine)
2
6-10 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
8
Wrist Curls
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Kelso Shrug
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
8-12 reps
RPE 10
6
Power Shrug
2
6-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Face Away Cable Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
4
Cable Crunch
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
RPE 10
6
Seated Calf Raise
2
8-15 reps
RPE 10
7
Leg Extension
2
10-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
3
Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
5
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10
7
Bicep Curl (Machine)
2 Sets
8-12 Reps
@10
8
Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
High Bar Squat (Barbell)
2 Sets
4-8 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@9
3
Leg Press
2 Sets
6-10 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
8-12 Reps
@10
6
Calf Raise (Leg Press)
4 Sets
8-15 Reps
@10
7
Cable Crunch
2 Sets
10-15 Reps
@10
8
Dead Hang
2 Sets
AMRAP
@10
Day 3
No exercises added to this day
Day 4
1
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@10
8
Wrist Curls
2 Sets
10-15 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
4
Kelso Shrug
2 Sets
6-10 Reps
@10
5
Pullover (Machine)
2 Sets
8-12 Reps
@10
6
Power Shrug
2 Sets
6-10 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Face Away Cable Curl
2 Sets
10-15 Reps
@10
Day 6
1
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
4
Cable Crunch
2 Sets
10-15 Reps
@10
5
Standing Calf Raise
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
2 Sets
8-15 Reps
@10
7
Leg Extension
2 Sets
10-15 Reps
@10