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Program Description

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Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Feb 16, 2026 08:39
  • Last Edited
    Mar 14, 2026 06:35
Muscle Engagement
Front
Back
MuscleSet
Lats
11.3%
Upper Back
11.3%
Hamstrings
11.3%
Biceps
9.4%
Triceps
7.5%
Chest
7.5%
Quadriceps
7.5%
Glutes
7.5%
Abs
7.5%
Front Delts
5.7%
Adductors
5.7%
Calves
3.8%
Lower Back
1.9%
Forearms
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 9
2
Pull-Up (Weighted)
1
2-4 reps
RPE 9
3
Recline Curl
1
2-5 reps
RPE 9
4
Chest Fly (Machine)
1
6-10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
1
4-8 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Lat Pulldown (Close Grip)
1
4-8 reps
RPE 9
8
Squat (Barbell)
1
3-5 reps
RPE 9
9
Stiff Leg Deadlift
1
4-8 reps
RPE 9
10
Leg Extension
1
6-10 reps
RPE 9
11
Leg Curl
1
6-10 reps
RPE 9
12
Cuffed Lateral Raise
1
6-10 reps
RPE 9
13
Tricep Extension (Cable)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
6-10 reps
RPE 9
15
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
16
Reverse Curl (Cable)
1
6-10 reps
RPE 9
17
Abs Crunch (Machine)
1
6-10 reps
RPE 9
18
Standing Calf Raise
1
4-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
1-3 Reps
@9
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
3
Recline Curl
1 Set
2-5 Reps
@9
4
Chest Fly (Machine)
1 Set
6-10 Reps
@9
5
Seated Wide-Grip Row (Cable)
1 Set
4-8 Reps
@9
6
Cuffed Incline
1 Set
4-8 Reps
@9
7
Lat Pulldown (Close Grip)
1 Set
4-8 Reps
@9
8
Squat (Barbell)
1 Set
3-5 Reps
@9
9
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
10
Leg Extension
1 Set
6-10 Reps
@9
11
Leg Curl
1 Set
6-10 Reps
@9
12
Cuffed Lateral Raise
1 Set
6-10 Reps
@9
13
Tricep Extension (Cable)
1 Set
4-8 Reps
@9
14
Hip Adductor (Machine)
1 Set
6-10 Reps
@9
15
Incline Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@9
16
Reverse Curl (Cable)
1 Set
6-10 Reps
@9
17
Abs Crunch (Machine)
1 Set
6-10 Reps
@9
18
Standing Calf Raise
1 Set
4-10 Reps
@9
Day 2
1
Dip (Weighted)
1 Set
1-3 Reps
@9
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
3
Recline Curl
1 Set
2-5 Reps
@9
4
Chest Fly (Machine)
1 Set
6-10 Reps
@9
5
Seated Wide-Grip Row (Cable)
1 Set
4-8 Reps
@9
6
Cuffed Incline
1 Set
4-8 Reps
@9
7
Lat Pulldown (Close Grip)
1 Set
4-8 Reps
@9
8
Squat (Barbell)
1 Set
3-5 Reps
@9
9
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
10
Leg Extension
1 Set
6-10 Reps
@9
11
Leg Curl
1 Set
6-10 Reps
@9
12
Cuffed Lateral Raise
1 Set
6-10 Reps
@9
13
Tricep Extension (Cable)
1 Set
4-8 Reps
@9
14
Hip Adductor (Machine)
1 Set
6-10 Reps
@9
15
Incline Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@9
16
Reverse Curl (Cable)
1 Set
6-10 Reps
@9
17
Abs Crunch (Machine)
1 Set
6-10 Reps
@9
18
Standing Calf Raise
1 Set
4-10 Reps
@9
Day 3
1
Dip (Weighted)
1 Set
1-3 Reps
@9
2
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
3
Recline Curl
1 Set
2-5 Reps
@9
4
Chest Fly (Machine)
1 Set
6-10 Reps
@9
5
Seated Wide-Grip Row (Cable)
1 Set
4-8 Reps
@9
6
Cuffed Incline
1 Set
4-8 Reps
@9
7
Lat Pulldown (Close Grip)
1 Set
4-8 Reps
@9
8
Squat (Barbell)
1 Set
3-5 Reps
@9
9
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
10
Leg Extension
1 Set
6-10 Reps
@9
11
Leg Curl
1 Set
6-10 Reps
@9
12
Cuffed Lateral Raise
1 Set
6-10 Reps
@9
13
Tricep Extension (Cable)
1 Set
4-8 Reps
@9
14
Hip Adductor (Machine)
1 Set
6-10 Reps
@9
15
Incline Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@9
16
Reverse Curl (Cable)
1 Set
6-10 Reps
@9
17
Abs Crunch (Machine)
1 Set
6-10 Reps
@9
18
Standing Calf Raise
1 Set
4-10 Reps
@9