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My5 day upper lower split

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Program Description

My program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 17, 2025 03:16
  • Last Edited
    Jun 20, 2025 12:57

Summary

Unleash your strength with the My5 Day Upper Lower Split program, a comprehensive 18-week journey designed for those ready to elevate their training. This program splits your workouts into focused upper and lower body sessions, five days a week, ensuring balanced muscle development and recovery. Each workout is packed with targeted exercises, including dumbbell presses, squats, and cable rows, tailored to build strength and muscle endurance. Perfect for gym-goers looking to maximize their gains, this structured approach will keep you motivated and progressing every step of the way. Get ready to transform your physique and push your limits!
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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
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
8 reps
RPE 10
3
Chest Fly (Cable)
3
10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
8
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
12 reps
RPE 10
5A
Hip Abductor (Machine)
2
12 reps
RPE 10
5B
Hip Adductor (Machine)
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Underhand Lat Pulldown
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Barbell Row
2
8 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 10
6
Face Pull
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8 reps
RPE 10
9
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift
2
10 reps
RPE 10
3A
Hip Adductor (Machine)
2
12 reps
RPE 10
3B
Hip Abductor (Machine)
2
12 reps
RPE 10
4
Leg Curl
1
12 reps
RPE 10
5
Leg Extension
1
12 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Cable Crunch
2
AMRAP
RPE 10
1B
Decline Crunch
2
AMRAP
RPE 10
2
Wood Chop
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
4
Face Pull
2
8 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
8
Wrist Curls
3
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@10
3
Chest Fly (Cable)
3 Sets
10 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
@10
5
Seated Overhead Press (Barbell)
2 Sets
8 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
7
Bicep Curl (Cable)
2 Sets
8 Reps
@10
8
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
Day 2
1
Squat (Paused)
3 Sets
8 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
8 Reps
@9
3
Leg Extension
2 Sets
12 Reps
@10
4
Leg Curl
2 Sets
12 Reps
@10
5A
Hip Abductor (Machine)
2 Sets
12 Reps
@10
5B
Hip Adductor (Machine)
1 Set
12 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 4
1
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Stiff Leg Deadlift
2 Sets
10 Reps
@10
3A
Hip Adductor (Machine)
2 Sets
12 Reps
@10
3B
Hip Abductor (Machine)
2 Sets
12 Reps
@10
4
Leg Curl
1 Set
12 Reps
@10
5
Leg Extension
1 Set
12 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 5
1A
Seated Cable Crunch
2 Sets
AMRAP
@10
1B
Decline Crunch
2 Sets
AMRAP
@10
2
Wood Chop
3 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
4
Face Pull
2 Sets
8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
10 Reps
@10
6
Bicep Curl (Cable)
2 Sets
10 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
8
Wrist Curls
3 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Underhand Lat Pulldown
2 Sets
8 Reps
@10
3
Chest Fly (Cable)
2 Sets
10 Reps
@10
4
Barbell Row
2 Sets
8 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8 Reps
@10
6
Face Pull
2 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
8
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
9
Skull Crusher (Barbell)
2 Sets
8 Reps
@10