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PPL updated

by Khalifa
2 athletes joined

Program Description

Ppl ram

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 04:16
  • Last Edited
    Nov 01, 2025 06:47

Summary

Transform your physique with the PPL Updated program, an 18-week journey designed for serious lifters. Comprising five days of targeted training, this program focuses on the Push, Pull, and Legs split, ensuring balanced muscle development while maximizing strength and hypertrophy. Each workout incorporates a variety of machine and free weight exercises, meticulously structured to challenge your limits and keep you progressing. Get ready to elevate your training and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.4%
Triceps
10.5%
Front Delts
10.5%
Chest
10.1%
Middle Delts
8.1%
Upper Back
8.1%
Quadriceps
8.1%
Lats
7.3%
Forearms
6%
Hamstrings
5.7%
Glutes
4.4%
Adductors
3.6%
Calves
2%
Abs
1.6%
Rear Delts
0.8%
Lower Back
0.4%
Abductors
0.4%
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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
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Straight Bar Lat Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Straight Bar Lat Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Squat (Paused)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
Day 5
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Squat (Paused)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
4
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
5
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5