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Push Pull Legs

by Aiden P.
4 athletes joined

Program Description

For gaining mostly size and some strength

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2025 02:21
  • Last Edited
    Jun 18, 2025 08:09

Summary

Transform your physique with this comprehensive 16-week Push Pull Legs program, designed for serious lifters ready to maximize their strength and muscle gains. Training six days a week, you'll alternate between push, pull, and leg workouts, ensuring balanced development and optimal recovery. Each session features a variety of compound and isolation exercises, including barbell deadlifts, bench presses, and cable rows, tailored to challenge your limits. Equip yourself with a full gym and get ready to unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8.5
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-5 reps
RPE 9
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
3 reps
RPE 8.5
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Seated Dip (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 8
2
Shrug (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Preacher Curl (Dumbbell)
2
3
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
3-5 reps
5-8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
5
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1-2 Reps
3-5 Reps
@9
@8
2
Shrug (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Preacher Curl (Dumbbell)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
3 Reps
@8.5
@7
@9
2
Incline Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
2 Sets
5-8 Reps
@8.5
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Reverse Pec Deck
2 Sets
1 Set
12-20 Reps
12-20 Reps
@9
@10
6
Lateral Raise (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
8
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
9
Seated Dip (Machine)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9
@10
2
Squat (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
5
Leg Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Abs Crunch (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
1 Reps
3 Reps
@8.5
@7
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Reverse Pec Deck
2 Sets
1 Set
12-20 Reps
12-20 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
8
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
9
Seated Dip (Machine)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@8
2
Shrug (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lat Pulldown
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Bayesian Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Hammer Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Preacher Curl (Dumbbell)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 6
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9
@10
2
Hack Squat
1 Set
2 Sets
3-5 Reps
5-8 Reps
@8.5
@9
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Abs Crunch (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10