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PPL X Arnold

by Alex

Program Description

This program combines the strengths of a traditional PPL split with a Torso–Shoulder/Arms–Legs structure, offering the best of both approaches. The goal is to maximize muscle stimulation, provide balanced weekly volume, and ensure each muscle group is challenged from multiple angles. I’ve included a couple of bodyweight+ exercises because I genuinely enjoy them and believe they complement classic bodybuilding movements extremely well. Together, they create a training stimulus that is both efficient and fun. If you follow this plan consistently for 12 weeks—and support it with a nutrition strategy that matches your training intensity—you should see significant improvements in both muscle size and strength. For optimal performance and recovery during your sessions, I recommend: 2.5 minutes of rest for large compound movements 1.5 minutes of rest for isolation-focused exercises This is the first program I’m publishing, and I hope you enjoy training with it as much as I do. I’m genuinely looking forward to any feedback you may have!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2026 07:02
  • Last Edited
    Feb 04, 2026 09:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
11.1%
Chest
9.4%
Upper Back
9%
Biceps
8.1%
Lats
7.1%
Quadriceps
6.8%
Middle Delts
6.4%
Hamstrings
6%
Glutes
4.7%
Abs
4.3%
Rear Delts
3.6%
Forearms
3.2%
Calves
2.3%
Neck
1.5%
Lower Back
1.3%
Abductors
1.1%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
12 reps
RPE 8
2A
Leg Extension
4
20 reps
RPE 10
2B
Hip Abductor (Machine)
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
4
8 reps
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Leg Extension
1
20 reps
RPE 10
6
Lying Leg Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Incline Chest Press (Machine)
3
8 reps
RPE 10
3
Lateral Raise (Machine)
4
8 reps
RPE 10
4
Chest Fly (Machine)
2
20 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
3A
Shrug (Barbell)
4
15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Standing Pullover (Cable)
2
20 reps
RPE 10
5
Bicep Curl (Machine)
4
8 reps
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Pendulum Squat
1
3
8 reps
8 reps
RPE 8
RPE 10
3
Hack Squat
3
12 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
12 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
7
Cable Crunch
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Pull-Up (Weighted)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
2
20 reps
RPE 9
6
Standing Pullover (Cable)
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 10
2
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
3
Skull Crusher (Barbell)
4
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
5A
Face Away Cable Curl
2
20 reps
RPE 8
5B
Neck Curl
2
8 reps
RPE 8
6A
Tricep Kickback
2
20 reps
RPE 8
6B
Neck Curl
2
8 reps
RPE 8
7
Bicep Curl (Cable)
1
20 reps
RPE 10
8
Tricep Pushdown (Cable)
1
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Single-Leg Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
2A
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@10
@10
@10
@10
2B
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
3
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
5
Leg Extension
1 Set
20 Reps
@10
6
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
Day 2
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@10
@10
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
4
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@10
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
20 Reps
20 Reps
@10
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@10
@10
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
3A
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
3B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
4
Standing Pullover (Cable)
1 Set
1 Set
20 Reps
20 Reps
@10
@10
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
6
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@8
2
Pendulum Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@10
@10
@10
3
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
6
Leg Extension
1 Set
1 Set
20 Reps
20 Reps
@10
@10
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
Day 5
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@10
@10
@10
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@10
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
4
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
20 Reps
20 Reps
@9
@9
6
Standing Pullover (Cable)
1 Set
1 Set
20 Reps
20 Reps
@9
@9
Day 6
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@10
@10
@10
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
5A
Face Away Cable Curl
1 Set
1 Set
20 Reps
20 Reps
@8
@8
5B
Neck Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@8
6A
Tricep Kickback
1 Set
1 Set
20 Reps
20 Reps
@8
@8
6B
Neck Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@8
7
Bicep Curl (Cable)
1 Set
20 Reps
@10
8
Tricep Pushdown (Cable)
1 Set
20 Reps
@10