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High Frequency Five Days a Week Full Body Split

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Program Description

This program is a high frequency full body split that is five days a week. It is focused on hypertrophy and is ideally done with a commercial or full gym but could possibly be done with a garage gym using substitutional exercises. It is designed for intermediate to advanced lifters and you should feel free to superset any non-overlapping exercises to save time without sacrificing any gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 26, 2024 11:51
  • Last Edited
    Jun 18, 2025 09:02

Summary

Unleash your potential with the High Frequency Five Days a Week Full Body Split, a comprehensive 8-week program designed to maximize your gains. This regimen targets all major muscle groups five days a week, ensuring balanced development and consistent progress. Each session incorporates a variety of machine and free weight exercises, promoting strength and hypertrophy while keeping workouts engaging. Whether you're a beginner or an experienced lifter, this program is structured to challenge you and elevate your fitness journey. Get ready to transform your body and build lasting strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
3
Leg Press
3
6-8 reps
RPE 8.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Partial Lateral Raise (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
3
Leg Press
3
6-8 reps
RPE 8.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Partial Lateral Raise (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
3
Leg Press
3
6-8 reps
RPE 8.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Partial Lateral Raise (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
3
Leg Press
3
6-8 reps
RPE 8.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Partial Lateral Raise (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
3
Leg Press
3
6-8 reps
RPE 8.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Partial Lateral Raise (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
3
Leg Press
3
6-8 reps
RPE 8.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Partial Lateral Raise (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
3
Leg Press
3
6-8 reps
RPE 8.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Partial Lateral Raise (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
3
Leg Press
3
6-8 reps
RPE 8.5
4
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Partial Lateral Raise (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
7-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
High Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
2
1
8-10 reps
8-1 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
7-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
High Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
2
1
8-10 reps
8-1 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
7-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
High Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
2
1
8-10 reps
8-1 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
7-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
High Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
2
1
8-10 reps
8-1 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
7-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
High Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
2
1
8-10 reps
8-1 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
7-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
High Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
2
1
8-10 reps
8-1 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
7-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
High Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
2
1
8-10 reps
8-1 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
7-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
High Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Shrug (Dumbbell)
2
1
8-10 reps
8-1 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Calf Raise (Leg Press)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Abs Crunch (Machine)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Side Bend (Dumbbell)
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
6
Wrist Curls
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Calf Raise (Leg Press)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Abs Crunch (Machine)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Side Bend (Dumbbell)
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
6
Wrist Curls
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Calf Raise (Leg Press)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Abs Crunch (Machine)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Side Bend (Dumbbell)
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
6
Wrist Curls
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Calf Raise (Leg Press)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Abs Crunch (Machine)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Side Bend (Dumbbell)
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
6
Wrist Curls
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Calf Raise (Leg Press)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Abs Crunch (Machine)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Side Bend (Dumbbell)
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
6
Wrist Curls
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Calf Raise (Leg Press)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Abs Crunch (Machine)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Side Bend (Dumbbell)
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
6
Wrist Curls
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Calf Raise (Leg Press)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Abs Crunch (Machine)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Side Bend (Dumbbell)
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
6
Wrist Curls
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 8.5
2
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Calf Raise (Leg Press)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Abs Crunch (Machine)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Side Bend (Dumbbell)
2
1
7-9 reps
7-9 reps
RPE 8
RPE 9
6
Wrist Curls
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
9-8 reps
RPE 8.5
RPE 8.5
2
Dip (Weighted)
3
8-10 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
4
Cable Flexion Row
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Pullover (Dumbbell)
3
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
6
Partial Lateral Raise (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
9-8 reps
RPE 8.5
RPE 8.5
2
Dip (Weighted)
3
8-10 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
4
Cable Flexion Row
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Pullover (Dumbbell)
3
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
6
Partial Lateral Raise (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
9-8 reps
RPE 8.5
RPE 8.5
2
Dip (Weighted)
3
8-10 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
4
Cable Flexion Row
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Pullover (Dumbbell)
3
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
6
Partial Lateral Raise (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
9-8 reps
RPE 8.5
RPE 8.5
2
Dip (Weighted)
3
8-10 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
4
Cable Flexion Row
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Pullover (Dumbbell)
3
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
6
Partial Lateral Raise (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
9-8 reps
RPE 8.5
RPE 8.5
2
Dip (Weighted)
3
8-10 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
4
Cable Flexion Row
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Pullover (Dumbbell)
3
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
6
Partial Lateral Raise (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
9-8 reps
RPE 8.5
RPE 8.5
2
Dip (Weighted)
3
8-10 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
4
Cable Flexion Row
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Pullover (Dumbbell)
3
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
6
Partial Lateral Raise (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
9-8 reps
RPE 8.5
RPE 8.5
2
Dip (Weighted)
3
8-10 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
4
Cable Flexion Row
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Pullover (Dumbbell)
3
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
6
Partial Lateral Raise (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6-8 reps
9-8 reps
RPE 8.5
RPE 8.5
2
Dip (Weighted)
3
8-10 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
4
Cable Flexion Row
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Pullover (Dumbbell)
3
1
10-14 reps
10-14 reps
RPE 9
RPE 9.5
6
Partial Lateral Raise (Cable)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Reverse Nordic Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Overhead Tricep Extension (Cable)
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
6
Bayesian Curl
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
Week 1
1 / 8 Weeks
Day 2
1
Chest Supported Row (Machine)
3 Sets
7-10 Reps
@8
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
3
High Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
4
Shrug (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-1 Reps
@8.5
@9
5
Overhead Tricep Extension (Cable)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9.5
6
Bayesian Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
Day 1
1
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@8.5
2
Pec Deck (Machine)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@9.5
3
Leg Press
3 Sets
6-8 Reps
@8.5
4
Reverse Nordic Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
5
Calf Raise (Leg Press)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Partial Lateral Raise (Cable)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Abs Crunch (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@8.5
2
Seated Hamstring Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
3
Calf Raise (Leg Press)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
4
Abs Crunch (Machine)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
5
Side Bend (Dumbbell)
2 Sets
1 Set
7-9 Reps
7-9 Reps
@8
@9
6
Wrist Curls
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
9-8 Reps
@8.5
@8.5
2
Dip (Weighted)
3 Sets
8-10 Reps
@8.5
3
Pec Fly (Dumbbell)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@9.5
4
Cable Flexion Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
5
Pullover (Dumbbell)
3 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@9.5
6
Partial Lateral Raise (Cable)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8.5
3
Reverse Nordic Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
4
Seated Hamstring Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
5
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
6
Bayesian Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5