logo
BoostcampPNG

3x week fbd

by Altti L.

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 13, 2025 10:39
  • Last Edited
    Jul 15, 2025 11:39

Summary

Transform your physique with this comprehensive 18-week program designed for dedicated lifters. Committed to three days a week, you'll engage in a balanced mix of machine and free weight exercises, targeting all major muscle groups for optimal strength and hypertrophy. Each session is crafted to challenge your limits, featuring staple movements like the Squat, Pec Deck, and Romanian Deadlift, ensuring you build power and definition. Perfect for those ready to elevate their training and achieve impressive results!
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
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
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
6 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 9
5
Leg Extension
1
6 reps
RPE 9.5
6
Leg Curl
1
6 reps
RPE 9.5
7
Squat (Barbell)
2
6 reps
RPE 9
8
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
9
Lateral Raise (Cable)
1
3
6 reps
RPE 9
-
10
Rear Delt Fly (Cable)
1
8 reps
RPE 8
11
Bicep Curl (Dumbbell)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
RPE 9
-
2
Chest Supported Row (Machine)
2
6 reps
RPE 9.5
3
Pec Deck (Machine)
1
6 reps
RPE 9
4
Seated Row (Cable)
1
6 reps
RPE 9
5
Leg Press
1
6 reps
RPE 9
6
Leg Extension
1
6 reps
RPE 9.5
7
Leg Curl
1
6 reps
RPE 9.5
8
Romanian Deadlift (Barbell)
1
6 reps
RPE 9
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Lateral Raise (Cable)
1
6 reps
RPE 9.5
11
Preacher Curl (Dumbbell)
1
-
12
Overhead Extension (EZ Bar)
1
6 reps
RPE 9
13
Tricep Pushdown (Cable)
1
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Lat Pulldown
1
6 reps
RPE 9
3
Chest Supported Row (Machine)
1
6 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 9.5
5
Leg Curl
1
6 reps
RPE 9.5
6
Hack Squat
1
6 reps
RPE 9
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Shoulder Press (Machine)
1
6 reps
RPE 9.5
9
Rear Delt Fly (Cable)
1
6 reps
RPE 9
10
Seated Dumbbell Curl
1
6 reps
RPE 9.5
11
Tricep Rope Push Down (Cable)
1
6 reps
RPE 9
12
JM Press (Smith Machine)
1
6 reps
RPE 9
13
Hanging Leg Raise
1
8 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
6 Reps
@9.5
2
Incline Bench Press (Smith Machine)
1 Set
6 Reps
@9
3
Wide Grip Lat Pulldown
2 Sets
6 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
6 Reps
@9
5
Leg Extension
1 Set
6 Reps
@9.5
6
Leg Curl
1 Set
6 Reps
@9.5
7
Squat (Barbell)
2 Sets
6 Reps
@9
8
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@9.5
9
Lateral Raise (Cable)
1 Set
3 Sets
6 Reps
@9
-
10
Rear Delt Fly (Cable)
1 Set
8 Reps
@8
11
Bicep Curl (Dumbbell)
1 Set
6 Reps
@9
12
JM Press (Smith Machine)
1 Set
6 Reps
@9
13
Overhead Tricep Extension (Cable)
1 Set
6 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
@9
-
2
Chest Supported Row (Machine)
2 Sets
6 Reps
@9.5
3
Pec Deck (Machine)
1 Set
6 Reps
@9
4
Seated Row (Cable)
1 Set
6 Reps
@9
5
Leg Press
1 Set
6 Reps
@9
6
Leg Extension
1 Set
6 Reps
@9.5
7
Leg Curl
1 Set
6 Reps
@9.5
8
Romanian Deadlift (Barbell)
1 Set
6 Reps
@9
9
Rear Delt Fly (Cable)
1 Set
6 Reps
@9
10
Lateral Raise (Cable)
1 Set
6 Reps
@9.5
11
Preacher Curl (Dumbbell)
1 Set
-
12
Overhead Extension (EZ Bar)
1 Set
6 Reps
@9
13
Tricep Pushdown (Cable)
1 Set
6 Reps
@9.5
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9
2
Lat Pulldown
1 Set
6 Reps
@9
3
Chest Supported Row (Machine)
1 Set
6 Reps
@9
4
Leg Extension
1 Set
6 Reps
@9.5
5
Leg Curl
1 Set
6 Reps
@9.5
6
Hack Squat
1 Set
6 Reps
@9
7
Stiff Leg Deadlift
1 Set
6 Reps
@9
8
Shoulder Press (Machine)
1 Set
6 Reps
@9.5
9
Rear Delt Fly (Cable)
1 Set
6 Reps
@9
10
Seated Dumbbell Curl
1 Set
6 Reps
@9.5
11
Tricep Rope Push Down (Cable)
1 Set
6 Reps
@9
12
JM Press (Smith Machine)
1 Set
6 Reps
@9
13
Hanging Leg Raise
1 Set
8 Reps
@8