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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 13, 2025 12:14
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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