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BoostcampPNG

Alex Leonidas inspired Jordan Peters UL PP

by Dorin G.

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
    Sep 28, 2025 01:49
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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