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BoostcampPNG

Gabe’s PPLxUL program

by Average MUR lover

Program Description

Watch your body transform

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2026 01:25
  • Last Edited
    Mar 08, 2026 10:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
10.1%
Biceps
8.6%
Chest
8.6%
Front Delts
8.6%
Quadriceps
8.6%
Hamstrings
8.6%
Lats
5.8%
Middle Delts
5.8%
Glutes
5.8%
Calves
4.3%
Adductors
2.9%
Lower Back
2.9%
Abs
2.9%
Forearms
2.2%
Other
1.4%
Rear Delts
1.4%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Shrug (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
-
6
Hammer Curl (Cable)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (Dumbbell)
1
1
5-8 reps
6-11 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Leg Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Hack Squat
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
6
Calf Raise (Machine)
2
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
3
Wide Grip Pull-Up
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
4
Kelso Shrug
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
5
High Row
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
4-8 reps
6-8 reps
RPE 10
RPE 10
8
Single Arm Tricep Extension (Cable)
1
1
5-8 reps
6-8 reps
RPE 10
RPE 10
9
JM Press
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
10
Bayesian Curl
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
11
Hammer Curl (Cable)
1
1
5-8 reps
6-10 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Walk
1 Set
30 mins
@6
Day 4
1
Wide Grip Pull-Up
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
High Row
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
3
Kelso Shrug
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
4
Shrug (Dumbbell)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
5
Bayesian Curl
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
-
6
Hammer Curl (Cable)
1 Set
1 Set
5-8 Reps
6-11 Reps
@10
@10
7
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
6-11 Reps
@10
@10
Day 3
1
Pec Deck (Machine)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
6-8 Reps
@10
@10
3
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
6-8 Reps
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
5
JM Press
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
Day 1
1
Leg Extension
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Leg Curl
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
4
Hack Squat
1 Set
1 Set
4-8 Reps
6-8 Reps
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
6
Calf Raise (Machine)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@10
@10
Day 5
1
Leg Extension
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Leg Curl
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
3
Hip Adductor (Machine)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
4
Hack Squat
1 Set
1 Set
4-8 Reps
6-8 Reps
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
6
Calf Raise (Machine)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@10
@10
Day 6
1
Walk
1 Set
30 mins
@6
Day 7
1
Pec Fly (Dumbbell)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
6-8 Reps
@10
@10
3
Wide Grip Pull-Up
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
4
Kelso Shrug
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
5
High Row
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
6-8 Reps
@10
@10
8
Single Arm Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
6-8 Reps
@10
@10
9
JM Press
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
10
Bayesian Curl
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10
11
Hammer Curl (Cable)
1 Set
1 Set
5-8 Reps
6-10 Reps
@10
@10