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BoostcampPNG

push pull spilt DH PT (1)

by Daniel H.

Program Description

focus on growing the whole posterior chain

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2025 12:23
  • Last Edited
    Aug 06, 2025 04:00
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-10 reps
RPE 9-10
2
Kelso Shrug
2
8-12 reps
RPE 9-10
3
Hip Abductor (Machine)
2
10-12 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Standing Calf Raise
1
5-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-10 reps
RPE 8-9
2
Leg Extension
1
12-15 reps
RPE 8-9
3
Bar Pushdown
2
8-12 reps
RPE 9-10
4
Hack Squat
1
5-10 reps
RPE 8-10
5
Overhead Press (Machine)
1
8-12 reps
RPE 9-10
6
Sit Up
2
5-15 reps
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
8-12 reps
RPE 9-10
2
Lying Leg Curl
1
1
5-10 reps
5-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
5-12 reps
RPE 9-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9-10
5
Concentration Curl
2
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
4
Slant Board Smith Machine Squat
2
10-12 reps
RPE 8-9
5
Lateral Raise (Machine)
2
12-15 reps
RPE 10
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 15 Weeks
Day 1
1
Stiff Leg Deadlift
2 Sets
5-10 Reps
@9-10
2
Kelso Shrug
2 Sets
8-12 Reps
@9-10
3
Hip Abductor (Machine)
2 Sets
10-12 Reps
@9-10
4
Lat Pulldown (Single Arm)
1 Set
10-12 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
1 Set
5-10 Reps
@9-10
Day 2
1
Dip (Weighted)
2 Sets
5-10 Reps
@8-9
2
Leg Extension
1 Set
12-15 Reps
@8-9
3
Bar Pushdown
2 Sets
8-12 Reps
@9-10
4
Hack Squat
1 Set
5-10 Reps
@8-10
5
Overhead Press (Machine)
1 Set
8-12 Reps
@9-10
6
Sit Up
2 Sets
5-15 Reps
@10
Day 3
No exercises added to this day
Day 4
1
Hip Thrust (Machine)
1 Set
8-12 Reps
@9-10
2
Lying Leg Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@10
3
Back Extension (Weighted)
2 Sets
5-12 Reps
@9-10
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9-10
5
Concentration Curl
2 Sets
10-12 Reps
@9-10
Day 5
1
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9-10
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@9-10
4
Slant Board Smith Machine Squat
2 Sets
10-12 Reps
@8-9
5
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
Day 6
No exercises added to this day
Day 7
No exercises added to this day