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Triple Scoop of Crack OG

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Program Description

Get huge and that

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 06, 2026 07:50
  • Last Edited
    Mar 07, 2026 12:22
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Hamstrings
10.1%
Chest
9.9%
Triceps
9.7%
Upper Back
8.8%
Lats
8.8%
Biceps
7.8%
Quadriceps
6.5%
Glutes
6%
Middle Delts
5.5%
Rear Delts
4.1%
Adductors
3.2%
Forearms
2.1%
Calves
1.8%
Abductors
1.4%
Abs
0.9%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
5 reps
12 reps
RPE 10
RPE 10
3
Incline Chest Press (Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
2
RPE 10
5
Seated Dip (Machine)
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Dual Cable Y Raise
3
RPE 10
7
Preacher Curl (Dumbbell)
3
RPE 10
8
Tricep Extension (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
3
Single Arm Iso Row
1
1
6 reps
12 reps
RPE 10
RPE 10
4
Pullover (Machine)
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Reverse Pec Deck
1
1
10 reps
RPE 10
-
7
Face Away Cable Curl
1
1
1
8 reps
10 reps
RPE 10
RPE 9
RPE 10
8
Hammer Curl (Cable)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
2
1
2
8 reps
8 reps
RPE 10
RPE 10
RPE 9.5
RPE 9.5
2
Lying Leg Curl
2
1
1
8 reps
RPE 10
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
8 reps
15 reps
RPE 10
RPE 10
4
Leg Press
5
1
5 reps
20 reps
-
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Single-Leg Leg Curl
1
1
1
6 reps
10 reps
15 reps
RPE 10
RPE 10
RPE 10
7
Standing Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
6 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Chest Press (Machine)
1
1
1
15 reps
6 reps
10 reps
RPE 8
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
RPE 10
RPE 10
5
Chest Fly (Machine)
1
1
8 reps
RPE 10
RPE 10
6
Seated Front Raise
2
-
7
Tricep Pushdown (Cable)
1
1
1
12 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
8
Preacher Curl (Machine)
1
1
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6 reps
12 reps
RPE 10
RPE 10
3
Lying Leg Curl
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Single Leg Press
1
1
1
8 reps
12 reps
20 reps
RPE 10
RPE 10
RPE 10
5
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
6
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
7
Power Shrug
1
1
8 reps
15 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
@10
@9.5
@9.5
@10
2
Bench Press (Barbell)
1 Set
1 Set
5 Reps
12 Reps
@10
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
@10
@10
@10
4
Incline Fly Press (Dumbbell)
2 Sets
@10
5
Seated Dip (Machine)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@10
@10
@10
6
Dual Cable Y Raise
3 Sets
@10
7
Preacher Curl (Dumbbell)
3 Sets
@10
8
Tricep Extension (Dumbbell)
2 Sets
@10
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
@10
@9
@10
3
Single Arm Iso Row
1 Set
1 Set
6 Reps
12 Reps
@10
@10
4
Pullover (Machine)
1 Set
1 Set
1 Set
8 Reps
12 Reps
@10
@10
@10
5
Underhand Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@10
@10
6
Reverse Pec Deck
1 Set
1 Set
10 Reps
@10
-
7
Face Away Cable Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
@10
@9
@10
8
Hammer Curl (Cable)
1 Set
30 Reps
@10
Day 3
1
Hip Adductor (Machine)
1 Set
2 Sets
1 Set
2 Sets
8 Reps
8 Reps
@10
@10
@9.5
@9.5
2
Lying Leg Curl
2 Sets
1 Set
1 Set
8 Reps
@10
@9.5
@10
3
Squat (Smith Machine)
1 Set
1 Set
8 Reps
15 Reps
@10
@10
4
Leg Press
5 Sets
1 Set
5 Reps
20 Reps
-
@10
5
Leg Extension
1 Set
20 Reps
@10
6
Single-Leg Leg Curl
1 Set
1 Set
1 Set
6 Reps
10 Reps
15 Reps
@10
@10
@10
7
Standing Calf Raise
4 Sets
-
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
@10
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
15 Reps
6 Reps
10 Reps
@8
@10
@10
4
Dip (Weighted)
1 Set
1 Set
6 Reps
@10
@10
5
Chest Fly (Machine)
1 Set
1 Set
8 Reps
@10
@10
6
Seated Front Raise
2 Sets
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
@10
@10
@10
8
Preacher Curl (Machine)
1 Set
1 Set
12 Reps
@10
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
12 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
12 Reps
@10
@10
3
Lying Leg Curl
1 Set
1 Set
8 Reps
12 Reps
@10
@10
4
Single Leg Press
1 Set
1 Set
1 Set
8 Reps
12 Reps
20 Reps
@10
@10
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
6
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
12 Reps
@10
@10
7
Power Shrug
1 Set
1 Set
8 Reps
15 Reps
@10
@10