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BoostcampPNG

2m

by Tokyo
1 athletes joined

Program Description

🦧🦍🦙🐎

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    180 minutes
  • Created
    Aug 30, 2025 06:12
  • Last Edited
    Aug 31, 2025 07:01

Summary

Embark on an 18-week journey with the 2m program, designed for dedicated lifters ready to elevate their strength and physique. This rigorous six-day-a-week regimen combines compound lifts, targeted isolation exercises, and machines to sculpt your entire body. From deadlifts to squats, each session is meticulously crafted to challenge your limits and drive results. Equip yourself with a full gym setup and unleash your potential as you build muscle, increase endurance, and transform your fitness game!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
RPE 10
2
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
3
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
4
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
RPE 10
2
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
3
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
4
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
RPE 10
2
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
3
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
4
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
RPE 10
2
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
3
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
4
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
10 reps
RPE 10
2
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
3
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
4
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
5 reps
RPE 10
RPE 10
2
Belt Squat
1
2
8 reps
5 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
7 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
7 reps
RPE 8.5
RPE 9
RPE 10
5
Side Crunch (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
2
12 reps
10 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
1
12 reps
10 reps
7 reps
RPE 9.5
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
2
3 reps
5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
2
7 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
1
2
4 reps
8 reps
RPE 10
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
7 reps
RPE 8
2
Pullover (Machine)
3
10 reps
RPE 10
3
T-Bar Row
1
2
5 reps
7 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
2
1
12 reps
8 reps
RPE 8.5
RPE 10
5
Preacher Curl (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Deadlift (Barbell)
2 Sets
7 Reps
@8
2
Pullover (Machine)
3 Sets
10 Reps
@10
3
T-Bar Row
1 Set
2 Sets
5 Reps
7 Reps
@9
@9
4
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
8 Reps
@8.5
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
5 Reps
@10
@10
2
Belt Squat
1 Set
2 Sets
8 Reps
5 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
@9
@9.5
@10
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
7 Reps
@8.5
@9
@10
5
Side Crunch (Cable)
4 Sets
12 Reps
@10
Day 4
1
Lateral Raise (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@10
@10
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
12 Reps
10 Reps
7 Reps
@9.5
@10
@10
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@10
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 5
1
Bench Press (Smith Machine)
2 Sets
2 Sets
3 Reps
5 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
7 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@10
@10
5
Seated Dip (Machine)
1 Set
2 Sets
4 Reps
8 Reps
@10
@9.5
Day 6
1
Deadlift (Barbell)
2 Sets
7 Reps
@8
2
Pullover (Machine)
3 Sets
10 Reps
@10
3
T-Bar Row
1 Set
2 Sets
5 Reps
7 Reps
@9
@9
4
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
8 Reps
@8.5
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 1
1
Bench Press (Smith Machine)
2 Sets
2 Sets
3 Reps
5 Reps
@10
@10
2
Incline Bench Press (Barbell)
2 Sets
7 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@10
@10
5
Seated Dip (Machine)
1 Set
2 Sets
4 Reps
8 Reps
@10
@9.5