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Ronit’s strength program

by Ronit

Program Description

This is a good program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2024 02:10
  • Last Edited
    Jun 18, 2025 10:58

Summary

Embark on a transformative 10-week journey with Ronit’s Strength Program, designed for those ready to elevate their lifting game. With six days of targeted workouts each week, you'll focus on building explosive strength and muscle definition through a variety of barbell, dumbbell, and cable exercises. This program emphasizes compound movements and isolation techniques, ensuring balanced development of your upper body, particularly the chest, triceps, and shoulders. Get ready to push your limits and achieve your strength goals with a structured plan that keeps you motivated and accountable!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
2
2
14-15 reps
10-12 reps
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
3
8-10 reps
-
5
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
6
Chest Press (Machine)
3
7 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
18-20 reps
15-15 reps
12-15 reps
10-12 reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
11
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
2
RPE 10
14
Push Up
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
2
One Arm Bent Over Row
2
8 reps
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Supported Row (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
8
Preacher Curl (Barbell)
1
1
1
12-15 reps
10-12 reps
-
-
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Hammer Curl
1
1
1
10-12 reps
8-10 reps
8-8 reps
-
-
-
11
Clean Deadlift
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
-
-
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
4
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Smith Machine)
1
2
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Pec Deck (Machine)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
5
Chest Press (Machine)
3
7 reps
-
6
Push Up (Weighted)
3
15-20 reps
-
7
Tricep Rope Push Down (Cable)
1
1
1
18-20 reps
12-15 reps
10-12 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
9
Seated Overhead Extension (EZ Bar)
1
1
1
13-15 reps
10-12 reps
8-10 reps
-
-
-
10
Lateral Raise (Cable)
1
1
20 reps
15 reps
-
-
11
Overhead Extension (Dumbbell)
1
1
1
11-12 reps
10-11 reps
8-10 reps
-
-
-
12
Tricep Pushdown (Cable)
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
13
One Arm Lateral Raise (Cable)
1
1
RPE 9.5
RPE 10
14
Dips Between Chairs
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
10-12 reps
10-10 reps
8-10 reps
-
-
-
2
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1
1
1
20 reps
15 reps
RPE 9
RPE 10
RPE 10
4
Standing Pullover (Cable)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Deadlift (Barbell)
2
1
-
RPE 10
6A
Rear Delt Row
1
1
1
20 reps
15 reps
-
RPE 10
RPE 10
6B
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Preacher Curl (Dumbbell)
2
1
15 reps
12 reps
-
-
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Clean Deadlift
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Leg Extension
1
1
1
12-15 reps
10-12 reps
8-10 reps
-
-
-
3
Leg Curl
1
1
1
15-12 reps
12-10 reps
10-8 reps
-
-
-
4
Hip Thrust (Machine)
1
1
12 reps
10 reps
-
-
5
Seated Calf Raise
2
1
20-15 reps
18-13 reps
-
-
6
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Military Press (Barbell)
1
1
15 reps
10 reps
-
-
8
Leg Raise (Captain's Chair)
2
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
14-15 Reps
10-12 Reps
-
-
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Chest Fly (Cable)
3 Sets
8-10 Reps
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
6
Chest Press (Machine)
3 Sets
7 Reps
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
18-20 Reps
15-15 Reps
12-15 Reps
10-12 Reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
15 Reps
-
-
9
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
13-15 Reps
10-12 Reps
8-10 Reps
-
-
-
10
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
11-12 Reps
10-11 Reps
8-10 Reps
-
-
-
11
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
15 Reps
-
-
12
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
13
One Arm Lateral Raise (Cable)
2 Sets
@10
14
Push Up
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
1 Set
5 Reps
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
15-12 Reps
12-10 Reps
10-8 Reps
-
-
-
5
Seated Calf Raise
2 Sets
1 Set
20-15 Reps
18-13 Reps
-
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Military Press (Barbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
8
Leg Raise (Captain's Chair)
2 Sets
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
5
Chest Press (Machine)
3 Sets
7 Reps
-
6
Push Up (Weighted)
3 Sets
15-20 Reps
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
18-20 Reps
12-15 Reps
10-12 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
15 Reps
-
-
9
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
13-15 Reps
10-12 Reps
8-10 Reps
-
-
-
10
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
15 Reps
-
-
11
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
11-12 Reps
10-11 Reps
8-10 Reps
-
-
-
12
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
13
One Arm Lateral Raise (Cable)
1 Set
1 Set
@9.5
@10
14
Dips Between Chairs
3 Sets
8 Reps
-
Day 6
1
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
15-12 Reps
12-10 Reps
10-8 Reps
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
12 Reps
10 Reps
-
-
5
Seated Calf Raise
2 Sets
1 Set
20-15 Reps
18-13 Reps
-
-
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Military Press (Barbell)
1 Set
1 Set
15 Reps
10 Reps
-
-
8
Leg Raise (Captain's Chair)
2 Sets
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
-
-
-
2
One Arm Bent Over Row
2 Sets
8 Reps
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
@9
@9.5
@10
6A
Rear Delt Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
-
@10
@10
6B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
8
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
-
-
-
-
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Hammer Curl
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
-
-
-
11
Clean Deadlift
4 Sets
5 Reps
-
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-10 Reps
8-10 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
20 Reps
15 Reps
@9
@10
@10
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
@9
@9.5
@10
5
Deadlift (Barbell)
2 Sets
1 Set
-
@10
6A
Rear Delt Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
-
@10
@10
6B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Preacher Curl (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Clean Deadlift
4 Sets
5 Reps
-