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Easy arnold split

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
    Nov 24, 2025 08:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Upper Back
10.5%
Biceps
10.1%
Chest
8.8%
Hamstrings
8.7%
Front Delts
7.8%
Glutes
7.8%
Quadriceps
7.6%
Lats
7%
Middle Delts
6.4%
Forearms
3.2%
Abs
2.7%
Rear Delts
2.7%
Lower Back
2.7%
Calves
2.7%
Adductors
1.1%
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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
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 1
#
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
Chest Press (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
3-10 reps
RPE 9
6
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
3-10 reps
RPE 9
2
Lat Pulldown
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
3
Seated Row (Cable)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
4
Kelso Shrug
3
6-12 reps
RPE 9
5
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Lateral Raise (Cable)
2
1
12-18 reps
12-18 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 (Dumbbell)
2
1
6-14 reps
6-14 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
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
7-15 reps
7-15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-16 reps
8-16 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
5
Lying Leg Curl
2
1
8-14 reps
8-14 reps
RPE 8
RPE 9
6
Hip Thrust (Barbell)
2
1
8-16 reps
8-16 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
15-30 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
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
Chest Press (Machine)
1 Set
1 Set
6-9 Reps
6-9 Reps
@8
@9
4
Pec Deck (Machine)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
5
Pull-Up (Bodyweight)
2 Sets
3-10 Reps
@9
6
Lat Pulldown
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
7
Seated Row (Cable)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
Day 2
1
Overhead Press (Machine)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
2
Lateral Raise (Cable)
2 Sets
1 Set
12-18 Reps
12-18 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 (Dumbbell)
2 Sets
1 Set
6-14 Reps
6-14 Reps
@8
@9
8
Hammer Curl (Dumbbell)
2 Sets
8-14 Reps
@9
9
Wrist Curls
2 Sets
15-25 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
7-15 Reps
7-15 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-16 Reps
8-16 Reps
@8
@9
4
Leg Extension
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
6
Hip Thrust (Barbell)
2 Sets
1 Set
8-16 Reps
8-16 Reps
@8
@9
7
Standing Calf Raise
3 Sets
15-30 Reps
@9
Day 4
1
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
3
Seated Row (Cable)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
4
Kelso Shrug
3 Sets
6-12 Reps
@9
5
Bench Press (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
6
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
7
Pec Deck (Machine)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
Day 5
1
Overhead Press (Machine)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
2
Lateral Raise (Cable)
2 Sets
1 Set
12-18 Reps
12-18 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 (Dumbbell)
2 Sets
1 Set
6-14 Reps
6-14 Reps
@8
@9
8
Hammer Curl (Dumbbell)
2 Sets
8-14 Reps
@9
9
Wrist Curls
2 Sets
15-25 Reps
@9
Day 6
1
Squat (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
7-15 Reps
7-15 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-16 Reps
8-16 Reps
@8
@9
4
Leg Extension
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
5
Lying Leg Curl
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@9
6
Hip Thrust (Barbell)
2 Sets
1 Set
8-16 Reps
8-16 Reps
@8
@9
7
Standing Calf Raise
3 Sets
15-30 Reps
@9