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BoostcampPNG

2026 Dumbbell at home

by Mathew
1 athletes joined

Program Description

Muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 14, 2026 10:10
  • Last Edited
    Jan 14, 2026 12:38
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.9%
Triceps
13.2%
Biceps
12.2%
Upper Back
10.4%
Forearms
8.1%
Middle Delts
7.6%
Chest
7.6%
Lats
6.6%
Abs
5.1%
Neck
3%
Rear Delts
2.3%
Quadriceps
2%
Glutes
2%
Hamstrings
2%
Calves
2%
Cardio
1%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
12 reps
13 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Arnold Press
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
6
Wrist Curls
1
3
20 reps
20 reps
RPE 7
RPE 10
7
Bench Press (Close Grip)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
15 reps
13 reps
13 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
13 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
13 reps
RPE 7.5
RPE 8.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
13 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 10
2
Upright Row (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7
RPE 9
RPE 10
3
Lying Rear Lateral Raise
1
1
1
15 reps
15 reps
13 reps
RPE 8
RPE 9
RPE 9.5
4
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
15 reps
13 reps
13 reps
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
3
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
5
Plank
2
1.1 mins
RPE 10
6
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Sit Up
1
1
1
20 reps
25 reps
25 reps
RPE 7
RPE 8.5
RPE 10
4
Plank
2
1.1 mins
RPE 10
5
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Standing Calf Raise
2
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
13 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Bent Over Row (Dumbbell)
1
1
1
13 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Chin-Up (Weighted)
1
1
1
10 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
6
Wrist Curls
1
1
2
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
2
Neck Curl
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8.5
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Week 1
1 / 18 Weeks
Day 6
1
Cardio
1 Set
45 mins
@8
2
Neck Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8.5
@9.5
Day 1
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
13 Reps
12 Reps
@6
@7
@8
@10
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
@7
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
13 Reps
@9
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
13 Reps
13 Reps
@7
@8
@9
@10
5
Arnold Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10
6
Wrist Curls
1 Set
3 Sets
20 Reps
20 Reps
@7
@10
7
Bench Press (Close Grip)
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
@7
@8.5
@9
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
13 Reps
12 Reps
@6
@7
@8.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
13 Reps
12 Reps
12 Reps
@7
@8.5
@10
3
Chest Fly (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
13 Reps
@7.5
@8.5
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
13 Reps
@7.5
@8
@9.5
Day 3
1
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
13 Reps
@6.5
@7.5
@9
@10
2
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
13 Reps
@7
@9
@10
3
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
13 Reps
@8
@9
@9.5
4
Chin-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
13 Reps
13 Reps
@7.5
@8
@9.5
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@8
@9
@10
2
Neck Curl
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
3
Sit Up
1 Set
1 Set
1 Set
20 Reps
25 Reps
25 Reps
@7
@8.5
@10
4
Plank
2 Sets
1.1 mins
@10
5
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
6
Standing Calf Raise
2 Sets
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@9
@9
@10
Day 5
1
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
12 Reps
@6.5
@7.5
@8.5
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8.5
@9.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@9.5
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
13 Reps
12 Reps
10 Reps
@7.5
@8
@9.5
5
Chin-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@10
@10
6
Wrist Curls
1 Set
1 Set
2 Sets
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 7
1
Cardio
1 Set
45 mins
@8