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PPL updated

by Khalifa
1 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
    Oct 20, 2025 04:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
10.7%
Chest
10.2%
Middle Delts
9%
Upper Back
8.6%
Biceps
8.6%
Quadriceps
8.2%
Lats
7.4%
Hamstrings
5.7%
Forearms
5.3%
Glutes
4.5%
Adductors
3.7%
Calves
2%
Abs
1.6%
Rear Delts
0.8%
Lower Back
0.4%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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 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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
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
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Wrist Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
5
Reverse Wrist 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 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
7
Bicep Curl (Dumbbell)
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
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
4
Wrist Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
5
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5