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2up 1down

by Devon B.

Program Description

A way for me to focus on lifts I love, progress them, and recover. I didn’t structure it in the app to be in the 2 day on, 1 day off order, because I’m lazy and that would have been “work”.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 16, 2025 11:35
  • Last Edited
    Oct 18, 2025 09:36

Summary

**2up 1down** is an intense 18-week program designed for dedicated lifters ready to elevate their strength and physique. With six training days each week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. From weighted dips to Zercher deadlifts, this program emphasizes progressive overload to maximize gains. Perfect for those who thrive in a full gym environment, get ready to challenge your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Biceps
9.8%
Upper Back
9.8%
Quadriceps
9.1%
Lats
8.2%
Front Delts
7.7%
Hamstrings
7.4%
Glutes
6.7%
Chest
6.3%
Lower Back
6.1%
Middle Delts
5.8%
Rear Delts
2.5%
Forearms
2.3%
Abductors
1.7%
Abs
1.7%
Adductors
1.5%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Dip (Bodyweight)
3
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7
Diddy Parties - Rope
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5
Band Pull Apart
1
50 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
12-15 reps
RPE 9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
6
Decline Skullcrushers
3
8-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Lu Raise
3
8-12 reps
RPE 10
6
Ez Bar Curl With Chest Thingy
3
8-12 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Dip (Weighted)
4 Sets
5-8 Reps
@10
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
6
Diddy Parties
3 Sets
8-12 Reps
@10
7
Decline Skullcrushers
3 Sets
8-12 Reps
@10
Day 4
1
Zercher Deadlift
3 Sets
1 Set
5-8 Reps
1-3 Reps
@9
@10
2
Seated Row (Cable)
4 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Wide Grip Pull-Up
3 Sets
AMRAP
@10
5
Band Pull Apart
1 Set
50 Reps
@10
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
12-15 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@9
6
Decline Skullcrushers
3 Sets
8-12 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Back Extension (Weighted)
4 Sets
8-12 Reps
@9
2
Seated Wide-Grip Row (Cable)
4 Sets
10-16 Reps
@9
3
Leg Curl
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
5
Lu Raise
3 Sets
8-12 Reps
@10
6
Ez Bar Curl With Chest Thingy
3 Sets
8-12 Reps
@10
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Front Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-12 Reps
@10
4
Dip (Bodyweight)
3 Sets
AMRAP
@10
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
7
Diddy Parties - Rope
3 Sets
AMRAP
@10
Day 2
1
Seated Wide-Grip Row (Cable)
4 Sets
8-12 Reps
@9
2
Back Extension (Weighted)
4 Sets
12-20 Reps
@10
3
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@9
4
Lying Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Behind-the-neck Press
3 Sets
8-12 Reps
@10
6
Ez Bar Curl With Chest Thingy
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10