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FB Classic

by Jake O.

Program Description

Gain Muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 20, 2026 11:51
  • Last Edited
    Jan 21, 2026 06:12
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Hamstrings
14.3%
Middle Delts
7.1%
Front Delts
7.1%
Triceps
7.1%
Lats
7.1%
Upper Back
7.1%
Quadriceps
7.1%
Lower Back
7.1%
Abductors
7.1%
Calves
7.1%
Abs
3.6%
Biceps
3.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5-10 reps
RPE 9-10
2
Seated DB Lateral Raise
1
5-10 reps
RPE 9-10
3
Machine Chest Press (Wide Grip)
1
5-10 reps
RPE 9-10
4
Machine Chest Press (Neutral Grip)
1
5-10 reps
RPE 9-10
5
Lat Pulldown (Wide Grip) Pronated
1
5-10 reps
RPE 9-10
6
Lat Pulldown (Neutral Grip)
1
5-10 reps
RPE 9-10
7
Seated Machine Row (Neutral Grip)
1
5-10 reps
RPE 9-10
8
Machine Kelso Row (Neutral Grip)
1
5-10 reps
RPE 9-10
9
Tricep Pressdown (Supinated) With Cuff
1
5-10 reps
RPE 9-10
10
Seated Incline Behind The Back Cable Curl
1
5-10 reps
RPE 9-10
11
Cable Reverse Curl (Top Partial)
1
5-10 reps
RPE 9-10
12
Pendulum Squat
1
5-10 reps
RPE 9-10
13
Uni Leg Extension
1
5-10 reps
RPE 9-10
14
Leg Curl
1
5-10 reps
RPE 9-10
15
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
16
Hip Abductor (Machine)
1
10-15 reps
RPE 9-10
17
Standing Calf Raise
1
10-15 reps
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
5-10 Reps
@9-10
2
Seated DB Lateral Raise
1 Set
5-10 Reps
@9-10
3
Machine Chest Press (Wide Grip)
1 Set
5-10 Reps
@9-10
4
Machine Chest Press (Neutral Grip)
1 Set
5-10 Reps
@9-10
5
Lat Pulldown (Wide Grip) Pronated
1 Set
5-10 Reps
@9-10
6
Lat Pulldown (Neutral Grip)
1 Set
5-10 Reps
@9-10
7
Seated Machine Row (Neutral Grip)
1 Set
5-10 Reps
@9-10
8
Machine Kelso Row (Neutral Grip)
1 Set
5-10 Reps
@9-10
9
Tricep Pressdown (Supinated) With Cuff
1 Set
5-10 Reps
@9-10
10
Seated Incline Behind The Back Cable Curl
1 Set
5-10 Reps
@9-10
11
Cable Reverse Curl (Top Partial)
1 Set
5-10 Reps
@9-10
12
Pendulum Squat
1 Set
5-10 Reps
@9-10
13
Uni Leg Extension
1 Set
5-10 Reps
@9-10
14
Leg Curl
1 Set
5-10 Reps
@9-10
15
Back Extension (Weighted)
1 Set
10-15 Reps
@9-10
16
Hip Abductor (Machine)
1 Set
10-15 Reps
@9-10
17
Standing Calf Raise
1 Set
10-15 Reps
@9-10
Day 2
1
Overhead Press (Barbell)
1 Set
5-10 Reps
@9-10
2
Seated DB Lateral Raise
1 Set
5-10 Reps
@9-10
3
Machine Chest Press (Wide Grip)
1 Set
5-10 Reps
@9-10
4
Machine Chest Press (Neutral Grip)
1 Set
5-10 Reps
@9-10
5
Lat Pulldown (Wide Grip) Pronated
1 Set
5-10 Reps
@9-10
6
Lat Pulldown (Neutral Grip)
1 Set
5-10 Reps
@9-10
7
Seated Machine Row (Neutral Grip)
1 Set
5-10 Reps
@9-10
8
Machine Kelso Row (Neutral Grip)
1 Set
5-10 Reps
@9-10
9
Tricep Pressdown (Supinated) With Cuff
1 Set
5-10 Reps
@9-10
10
Seated Incline Behind The Back Cable Curl
1 Set
5-10 Reps
@9-10
11
Cable Reverse Curl (Top Partial)
1 Set
5-10 Reps
@9-10
12
Pendulum Squat
1 Set
5-10 Reps
@9-10
13
Uni Leg Extension
1 Set
5-10 Reps
@9-10
14
Leg Curl
1 Set
5-10 Reps
@9-10
15
Back Extension (Weighted)
1 Set
10-15 Reps
@9-10
16
Hip Abductor (Machine)
1 Set
10-15 Reps
@9-10
17
Standing Calf Raise
1 Set
10-15 Reps
@9-10
Day 3
1
Overhead Press (Barbell)
1 Set
5-10 Reps
@9-10
2
Seated DB Lateral Raise
1 Set
5-10 Reps
@9-10
3
Machine Chest Press (Wide Grip)
1 Set
5-10 Reps
@9-10
4
Machine Chest Press (Neutral Grip)
1 Set
5-10 Reps
@9-10
5
Lat Pulldown (Wide Grip) Pronated
1 Set
5-10 Reps
@9-10
6
Lat Pulldown (Neutral Grip)
1 Set
5-10 Reps
@9-10
7
Seated Machine Row (Neutral Grip)
1 Set
5-10 Reps
@9-10
8
Machine Kelso Row (Neutral Grip)
1 Set
5-10 Reps
@9-10
9
Tricep Pressdown (Supinated) With Cuff
1 Set
5-10 Reps
@9-10
10
Seated Incline Behind The Back Cable Curl
1 Set
5-10 Reps
@9-10
11
Cable Reverse Curl (Top Partial)
1 Set
5-10 Reps
@9-10
12
Pendulum Squat
1 Set
5-10 Reps
@9-10
13
Uni Leg Extension
1 Set
5-10 Reps
@9-10
14
Leg Curl
1 Set
5-10 Reps
@9-10
15
Back Extension (Weighted)
1 Set
10-15 Reps
@9-10
16
Hip Abductor (Machine)
1 Set
10-15 Reps
@9-10
17
Standing Calf Raise
1 Set
10-15 Reps
@9-10