logo
BoostcampPNG

HIT Functional Powerbuilding

by Kuan
2 athletes joined

Program Description

To build a powerful body that is functional and athletic with less duration of workout period(usually 70-80 min)

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 11, 2026 12:27
  • Last Edited
    Jan 14, 2026 01:19
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
10.2%
Biceps
9.2%
Hamstrings
8.2%
Lats
8.2%
Front Delts
7.7%
Chest
6.1%
Forearms
6.1%
Glutes
6.1%
Abs
5.1%
Quadriceps
5.1%
Middle Delts
4.1%
Rear Delts
3.6%
Adductors
3.6%
Calves
3.1%
Lower Back
1.5%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Reverse Pec Deck
1
8 reps
RPE 10
5
Pec Deck (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 10
3
Military Press (Barbell)
1
6 reps
RPE 9
4
Pec Deck (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 5
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Incline Curl (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
8
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
10 reps
4 reps
RPE 5
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Squat (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 5
RPE 10
6
Calf Raise (Leg Press)
1
2
10 reps
8 reps
RPE 5
RPE 10
7
Hanging Knee Raise
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
2
Kelso Shrug (Chest Supported)
1
8 reps
RPE 10
3
Chest Supported Row (Machine)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
1
2
10 reps
4 reps
RPE 5
RPE 10
5
Y Raise (Dumbbell)
1
8 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
2
10 reps
6 reps
RPE 5
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Farmer's Walk (Weighted)
1
1-2 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
2
Bench Press (Paused)
1 Set
6 Reps
@10
3
Military Press (Barbell)
1 Set
6 Reps
@9
4
Pec Deck (Machine)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@5
@10
6
Reverse Pec Deck
1 Set
8 Reps
@10
7
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
8
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
Day 2
1
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
4 Reps
@5
@10
2
Seated Hamstring Curl
2 Sets
8 Reps
@10
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Hip Adductor (Machine)
1 Set
1 Set
10 Reps
8 Reps
@5
@10
6
Calf Raise (Leg Press)
1 Set
2 Sets
10 Reps
8 Reps
@5
@10
7
Hanging Knee Raise
2 Sets
8 Reps
@10
8
Farmer's Walk (Weighted)
1 Set
1-2 mins
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
2
Kelso Shrug (Chest Supported)
1 Set
8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
2 Sets
10 Reps
4 Reps
@5
@10
5
Y Raise (Dumbbell)
1 Set
8 Reps
@10
6
Skull Crusher (Dumbbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
8
Farmer's Walk (Weighted)
1 Set
1-2 mins
@10
Day 4
No exercises added to this day
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
2
Bench Press (Paused)
1 Set
6 Reps
@10
3
Military Press (Barbell)
1 Set
6 Reps
@9
4
Pec Deck (Machine)
2 Sets
8 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@5
@10
6
Reverse Pec Deck
1 Set
8 Reps
@10
7
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
8
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
Day 6
1
Stiff Leg Deadlift
1 Set
2 Sets
10 Reps
4 Reps
@5
@10
2
Seated Hamstring Curl
2 Sets
8 Reps
@10
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Hip Adductor (Machine)
1 Set
1 Set
10 Reps
8 Reps
@5
@10
6
Calf Raise (Leg Press)
1 Set
2 Sets
10 Reps
8 Reps
@5
@10
7
Hanging Knee Raise
2 Sets
8 Reps
@10
8
Farmer's Walk (Weighted)
1 Set
1-2 mins
@10
Day 7
1
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
2
Kelso Shrug (Chest Supported)
1 Set
8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
4
Pull-Up (Assisted)
1 Set
2 Sets
10 Reps
4 Reps
@5
@10
5
Y Raise (Dumbbell)
1 Set
8 Reps
@10
6
Skull Crusher (Dumbbell)
1 Set
2 Sets
10 Reps
6 Reps
@5
@10
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
8
Farmer's Walk (Weighted)
1 Set
1-2 mins
@10