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Optimal Silver-Era Lifter - Upper Lower S/Arms

by The Basics of Yes (Pratham Vernekar)
5.0
(1 rating)

Program Description

Maximize muscle gain with optimally hard exercises from silver-era greats and brainiacs from our age.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 20, 2024 12:32
  • Last Edited
    Jul 27, 2024 05:50
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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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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Super-Wide Weighted Pull-Ups
3
4-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
8-12 reps
RPE 10
6
Preacher Curls (Machine)
2
8-12 reps
RPE 10
7
Dual-Rope Pushdowns
2
12-15 reps
RPE 10
8
Pec Deck (Machine)
2
8-12 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Bicep Curl (Cable)
2
6-10 reps
RPE 10
11
Tricep Extension (Cable)
2
10-15 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Smith Machine)
2
4-8 reps
RPE 10
2
Romanian Deadlift (Smith Machine)
4
6-10 reps
RPE 10
3
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Smith Machine)
2
4-8 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
4
Preacher Curl (Machine)
2
6-10 reps
RPE 10
5
Reverse Pec Deck
2
10-15 reps
RPE 10
6
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8
Hammer Curl (Cable)
2
6-10 reps
RPE 10
9
Face Pull
2
10-15 reps
RPE 10
10
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
11
Seated Dumbbell Curl
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Supinated Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
10-15 reps
RPE 10
10
Dual-Rope Pushdowns
2
10-15 reps
RPE 10
11
Seated Dumbbell Hammer Curls
2
6-10 reps
RPE 10
12
Wrist Curls
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Smith Hack Squat
2
6-10 reps
RPE 10
2
Deficit Romanian Deadlift
2
8-12 reps
RPE 10
3
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Lying Leg Curl
2
10-15 reps
RPE 10
7
Straight Leg Calf Raise
2
10-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60-90 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Seated Overhead Press (Smith Machine)
2 Sets
4-8 Reps
@10
2
Super-Wide Weighted Pull-Ups
3 Sets
4-8 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
5
Cuff Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6
Preacher Curls (Machine)
2 Sets
8-12 Reps
@10
7
Dual-Rope Pushdowns
2 Sets
12-15 Reps
@10
8
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
9
Reverse Pec Deck
2 Sets
10-15 Reps
@10
10
Bicep Curl (Cable)
2 Sets
6-10 Reps
@10
11
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
12
Wrist Curls
2 Sets
10-15 Reps
@10
Day 2
1
High Bar Squat (Smith Machine)
2 Sets
4-8 Reps
@10
2
Romanian Deadlift (Smith Machine)
4 Sets
6-10 Reps
@10
3
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10
4
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
5
Leg Extension
2 Sets
10-15 Reps
@10
6
Lying Leg Curl
2 Sets
10-15 Reps
@10
7
Standing Calf Raise
2 Sets
12-20 Reps
@10
Day 4
1
Cardio
1 Set
60-90 mins
@6
Day 7
1
Cardio
1 Set
60-90 mins
@6
Day 3
1
Seated Overhead Press (Smith Machine)
2 Sets
4-8 Reps
@10
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Dual-Rope Pushdowns
2 Sets
10-15 Reps
@10
4
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
5
Reverse Pec Deck
2 Sets
10-15 Reps
@10
6
Cuff Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
8
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
9
Face Pull
2 Sets
10-15 Reps
@10
10
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
11
Seated Dumbbell Curl
2 Sets
6-10 Reps
@10
12
Wrist Curls
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Smith Machine)
2 Sets
4-8 Reps
@10
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Supinated Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
5
Cuff Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
7
Bicep Curl (Cable)
2 Sets
6-10 Reps
@10
8
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
9
Reverse Pec Deck
2 Sets
10-15 Reps
@10
10
Dual-Rope Pushdowns
2 Sets
10-15 Reps
@10
11
Seated Dumbbell Hammer Curls
2 Sets
6-10 Reps
@10
12
Wrist Curls
2 Sets
10-15 Reps
@10
Day 6
1
Smith Hack Squat
2 Sets
6-10 Reps
@10
2
Deficit Romanian Deadlift
2 Sets
8-12 Reps
@10
3
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
4
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
5
Leg Extension
2 Sets
10-15 Reps
@10
6
Lying Leg Curl
2 Sets
10-15 Reps
@10
7
Straight Leg Calf Raise
2 Sets
10-15 Reps
@10