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BoostcampPNG

Arnold x UL

by sgloch
1 athletes joined

Program Description

Relatively low volume arnold split that most novice lifters can follow

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2025 08:26
  • Last Edited
    Dec 13, 2025 12:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.8%
Front Delts
9.1%
Biceps
8.4%
Upper Back
8%
Hamstrings
8%
Middle Delts
7.7%
Glutes
7.4%
Quadriceps
7.3%
Chest
7.2%
Lats
6.9%
Abs
6.4%
Calves
3.4%
Forearms
3.2%
Rear Delts
2.9%
Lower Back
1.4%
Abductors
1.4%
Adductors
1.3%
Other
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
9
Jump Rope
1
10-20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Pull-Up (Assisted)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
4
Seated Row (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
8
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Standing Calf Raise
3
20-30 reps
RPE 9
6
Hanging Leg Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise (Bodyweight)
2
20-40 reps
RPE 8
2
Pistol Squat
3
8-14 reps
RPE 8
3
Jump Rope
1
25-50 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
4
20-30 reps
RPE 8
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
3
Face Pull
2
1
10-16 reps
10-16 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
7-14 reps
7-14 reps
RPE 8
RPE 9
7
Preacher Curl (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Hammer Curl (Dumbbell)
2
8-14 reps
RPE 9
9
Wrist Curls
2
15-25 reps
RPE 9
10
Jump Rope
1
10-20 mins
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Leg Extension
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
4
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Standing Calf Raise
3 Sets
20-30 Reps
@9
6
Hanging Leg Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Single Leg Calf Raise (Bodyweight)
2 Sets
20-40 Reps
@8
2
Pistol Squat
3 Sets
8-14 Reps
@8
3
Jump Rope
1 Set
25-50 mins
@7
Day 5
1
Squat (Smith Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Hip Thrust (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Lying Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Standing Calf Raise
4 Sets
20-30 Reps
@8
6
Hip Abductor (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Hanging Leg Raise
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
2
Pec Deck (Machine)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
3
Pull-Up (Assisted)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@8
@9
4
Seated Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Overhead Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Lateral Raise (Cable)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@9
7
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8
@9
8
Preacher Curl (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
9
Jump Rope
1 Set
10-20 mins
@6
Day 6
1
Overhead Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Lateral Raise (Cable)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@9
3
Face Pull
2 Sets
1 Set
10-16 Reps
10-16 Reps
@8
@9
4
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8
@9
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
6
Bicep Curl (Barbell)
2 Sets
1 Set
7-14 Reps
7-14 Reps
@8
@9
7
Preacher Curl (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
Hammer Curl (Dumbbell)
2 Sets
8-14 Reps
@9
9
Wrist Curls
2 Sets
15-25 Reps
@9
10
Jump Rope
1 Set
10-20 mins
@6
Day 4
1
Bench Press (Smith Machine)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
4
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@9
5
Lat Pulldown
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
7
Lateral Raise (Cable)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@9