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JN The Bodybuilding Transformation System Adjusted

by Dmitry Kochikiyan

Program Description

I have adjusted JN's Bodybuilding Transformation Program I found here to fit my gym and save some time. I have replaced some exercises for the ones offering more stretch and preferably do not need to change implements. Some sets were combined into supersets and reordered as well. I have also removed the RPE ranges, since I prefer to push to 9 on the first working set, and failure and beyond on the rest. The program also has the 6th day for Eisbachfit, which is HIIT calisthenics workout organized by a community in Munich. Since it is every Tuesday, I start every week on Sunday. Sometimes I spend the weekend hiking, that's why I start the weeks with Leg Day and skip it if I am in the mountains

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2025 04:04
  • Last Edited
    Jun 18, 2025 09:43

Summary

Transform your physique with the **JN The Bodybuilding Transformation System Adjusted**, a comprehensive 12-week program designed for serious lifters. Committing to six days a week, you'll engage in a blend of upper and lower strength workouts, hypertrophy training, and dynamic HIIT sessions to maximize muscle growth and fat loss. Each session is meticulously crafted with a variety of exercises, including barbell lifts, machine work, and bodyweight movements, ensuring a balanced approach to your bodybuilding goals. Elevate your training and redefine your limits!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 8
2
Squat (Smith Machine)
2
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
4
Leg Extension
2
8-10 reps
RPE 8
5A
Standing Calf Raise
2
6-8 reps
RPE 8
5B
Ab Wheel
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5A
Standing Calf Raise
2
6-8 reps
RPE 10
5B
Ab Wheel
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5A
Standing Calf Raise
2
6-8 reps
RPE 10
5B
Ab Wheel
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5A
Standing Calf Raise
2
6-8 reps
RPE 10
5B
Ab Wheel
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5A
Standing Calf Raise
2
6-8 reps
RPE 10
5B
Ab Wheel
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Smith Machine Static Lunge W/ Elevated Front Foot
2
8-10 reps
RPE 8
3A
Leg Extension
2
10-12 reps
RPE 9
3B
Hyperextension
2
8-10 reps
RPE 8
4A
Ab Wheel
2
10-12 reps
RPE 9
4B
Standing Calf Raise
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 10
2
Smith Machine Static Lunge W/ Elevated Front Foot
3
8-10 reps
RPE 10
3A
Leg Extension
3
10-12 reps
RPE 10
3B
Hyperextension
3
8-10 reps
RPE 10
4A
Ab Wheel
3
10-12 reps
RPE 10
4B
Standing Calf Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 10
2
Smith Machine Static Lunge W/ Elevated Front Foot
3
8-10 reps
RPE 10
3A
Leg Extension
3
10-12 reps
RPE 10
3B
Hyperextension
3
8-10 reps
RPE 10
4A
Ab Wheel
3
10-12 reps
RPE 10
4B
Standing Calf Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 10
2
Smith Machine Static Lunge W/ Elevated Front Foot
3
8-10 reps
RPE 10
3A
Leg Extension
3
10-12 reps
RPE 10
3B
Hyperextension
3
8-10 reps
RPE 10
4A
Ab Wheel
3
10-12 reps
RPE 10
4B
Standing Calf Raise
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 10
2
Smith Machine Static Lunge W/ Elevated Front Foot
3
8-10 reps
RPE 10
3A
Leg Extension
3
10-12 reps
RPE 10
3B
Hyperextension
3
8-10 reps
RPE 10
4A
Ab Wheel
3
10-12 reps
RPE 10
4B
Standing Calf Raise
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 10
2
Smith Machine Static Lunge W/ Elevated Front Foot
3
8-10 reps
RPE 10
3A
Leg Extension
4
10-12 reps
RPE 10
3B
Hyperextension
3
8-10 reps
RPE 10
4A
Ab Wheel
3
10-12 reps
RPE 10
4B
Standing Calf Raise
4
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 10
2
Smith Machine Static Lunge W/ Elevated Front Foot
3
8-10 reps
RPE 10
3A
Leg Extension
4
10-12 reps
RPE 10
3B
Hyperextension
3
8-10 reps
RPE 10
4A
Ab Wheel
3
10-12 reps
RPE 10
4B
Standing Calf Raise
4
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 8
2
Low-To-High Cable Fly Ladder
2
8-10 reps
RPE 9
3
Wide Grip Pull-Up
2
8-10 reps
RPE 8
4A
Behind The Back Lateral Raise (Cable)
2
8-10 reps
RPE 9
4B
Pendlay Deficit Row
2
6-8 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
5B
Bayesian Curl
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Low-To-High Cable Fly Ladder
2
8-10 reps
RPE 10
3
Wide Grip Pull-Up
3
8-10 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
8-10 reps
RPE 10
4B
Pendlay Deficit Row
2
6-8 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5B
Bayesian Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Low-To-High Cable Fly Ladder
2
8-10 reps
RPE 10
3
Wide Grip Pull-Up
3
8-10 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
8-10 reps
RPE 10
4B
Pendlay Deficit Row
2
6-8 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5B
Bayesian Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Low-To-High Cable Fly Ladder
2
8-10 reps
RPE 10
3
Wide Grip Pull-Up
3
8-10 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
8-10 reps
RPE 10
4B
Pendlay Deficit Row
2
6-8 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5B
Bayesian Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Low-To-High Cable Fly Ladder
2
8-10 reps
RPE 10
3
Wide Grip Pull-Up
3
8-10 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
8-10 reps
RPE 10
4B
Pendlay Deficit Row
2
6-8 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5B
Bayesian Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Pec Deck (Machine)
2
10-12 reps
RPE 9
3A
Dual Handle Lat Pulldown
2
10-12 reps
RPE 8
3B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 9
4A
Smith Machine Row
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5
Bayesian Curl
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Pec Deck (Machine)
3
10-12 reps
RPE 10
3A
Dual Handle Lat Pulldown
3
10-12 reps
RPE 10
3B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 10
4A
Smith Machine Row
3
8-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5
Bayesian Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Pec Deck (Machine)
3
10-12 reps
RPE 10
3A
Dual Handle Lat Pulldown
3
10-12 reps
RPE 10
3B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 10
4A
Smith Machine Row
3
8-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5
Bayesian Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Pec Deck (Machine)
3
10-12 reps
RPE 10
3A
Dual Handle Lat Pulldown
3
10-12 reps
RPE 10
3B
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 10
4A
Smith Machine Row
3
8-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Bayesian Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Pec Deck (Machine)
3
10-12 reps
RPE 10
3A
Dual Handle Lat Pulldown
3
10-12 reps
RPE 10
3B
Behind The Back Lateral Raise (Cable)
3
10-12 reps
RPE 10
4A
Smith Machine Row
3
8-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Bayesian Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Pec Deck (Machine)
3
10-12 reps
RPE 10
3A
Dual Handle Lat Pulldown
3
10-12 reps
RPE 10
3B
Behind The Back Lateral Raise (Cable)
3
10-12 reps
RPE 10
4A
Smith Machine Row
3
8-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Bayesian Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Pec Deck (Machine)
3
10-12 reps
RPE 10
3A
Dual Handle Lat Pulldown
3
10-12 reps
RPE 10
3B
Behind The Back Lateral Raise (Cable)
3
10-12 reps
RPE 10
4A
Smith Machine Row
3
8-10 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Bayesian Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Eisbachfit
1
60 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 9
3
Smith Machine Bulgarian Split Squat
2
8-10 reps
RPE 8
4A
Leg Extension
2
10-12 reps
RPE 9
4B
Hip Adductor (Machine)
2
10-12 reps
RPE 9
4C
Hip Abductor (Machine)
2
10-12 reps
RPE 9
5
Standing Calf Raise
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Smith Machine Bulgarian Split Squat
2
8-10 reps
RPE 10
4A
Leg Extension
2
10-12 reps
RPE 10
4B
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4C
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Smith Machine Bulgarian Split Squat
2
8-10 reps
RPE 10
4A
Leg Extension
2
10-12 reps
RPE 10
4B
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4C
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Smith Machine Bulgarian Split Squat
2
8-10 reps
RPE 10
4A
Leg Extension
2
10-12 reps
RPE 10
4B
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4C
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 10
2
Leg Curl
2
10-12 reps
RPE 10
3
Smith Machine Bulgarian Split Squat
2
8-10 reps
RPE 10
4A
Leg Extension
2
10-12 reps
RPE 10
4B
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4C
Hip Abductor (Machine)
2
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
RPE 8
2
Seated Leg Curl
2
12-15 reps
RPE 9
3
Walking Lunge
2
10-12 reps
RPE 8
4A
Leg Extension
2
12-15 reps
RPE 9
4B
Hip Adductor (Machine)
2
12-15 reps
RPE 9
4C
Hip Abductor (Machine)
2
12-15 reps
RPE 9
5
Standing Calf Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 10
2
Seated Leg Curl
3
12-15 reps
RPE 10
3
Walking Lunge
2
10-12 reps
RPE 10
4A
Leg Extension
2
12-15 reps
RPE 10
4B
Hip Adductor (Machine)
2
12-15 reps
RPE 10
4C
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Standing Calf Raise
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 10
2
Seated Leg Curl
3
12-15 reps
RPE 10
3
Walking Lunge
2
10-12 reps
RPE 10
4A
Leg Extension
2
12-15 reps
RPE 10
4B
Hip Adductor (Machine)
2
12-15 reps
RPE 10
4C
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Standing Calf Raise
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 10
2
Seated Leg Curl
3
12-15 reps
RPE 10
3
Walking Lunge
2
10-12 reps
RPE 10
4A
Leg Extension
3
12-15 reps
RPE 10
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 10
4C
Hip Abductor (Machine)
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 10
2
Seated Leg Curl
3
12-15 reps
RPE 10
3
Walking Lunge
2
10-12 reps
RPE 10
4A
Leg Extension
3
12-15 reps
RPE 10
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 10
4C
Hip Abductor (Machine)
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Seated Leg Curl
4
12-15 reps
RPE 10
3
Walking Lunge
2
10-12 reps
RPE 10
4A
Leg Extension
3
12-15 reps
RPE 10
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 10
4C
Hip Abductor (Machine)
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 10
2
Seated Leg Curl
4
12-15 reps
RPE 10
3
Walking Lunge
2
10-12 reps
RPE 10
4A
Leg Extension
3
12-15 reps
RPE 10
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 10
4C
Hip Abductor (Machine)
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3A
Seated Row (Cable)
2
10-12 reps
RPE 9
3B
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 9
4A
Cable Paused Shrug-in
2
10-12 reps
RPE 9
4B
Bicep Curl (Cable)
2
10-12 reps
RPE 9
5
Bicep Curl (Machine)
1
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3A
Seated Row (Cable)
2
10-12 reps
RPE 10
3B
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
4A
Cable Paused Shrug-in
2
10-12 reps
RPE 10
4B
Bicep Curl (Cable)
2
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3A
Seated Row (Cable)
2
10-12 reps
RPE 10
3B
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
4A
Cable Paused Shrug-in
2
10-12 reps
RPE 10
4B
Bicep Curl (Cable)
2
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3A
Seated Row (Cable)
2
10-12 reps
RPE 10
3B
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
4A
Cable Paused Shrug-in
2
10-12 reps
RPE 10
4B
Bicep Curl (Cable)
2
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3A
Seated Row (Cable)
2
10-12 reps
RPE 10
3B
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
4A
Cable Paused Shrug-in
2
10-12 reps
RPE 10
4B
Bicep Curl (Cable)
2
10-12 reps
RPE 10
5
Bicep Curl (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
2
10-12 reps
RPE 8
2
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 8
3
Dual Handle Cable Row
2
12-15 reps
RPE 9
4A
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
4B
Cable Paused Shrug-in
2
12-15 reps
RPE 9
5
Hammer Curl (Cable)
2
12-15 reps
RPE 9
6
Concentration Curl
1
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Dual Handle Cable Row
2
12-15 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4B
Cable Paused Shrug-in
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Concentration Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Dual Handle Cable Row
2
12-15 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4B
Cable Paused Shrug-in
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Concentration Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Dual Handle Cable Row
3
12-15 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4B
Cable Paused Shrug-in
3
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Concentration Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 10
3
Dual Handle Cable Row
3
12-15 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4B
Cable Paused Shrug-in
3
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Concentration Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 10
3
Dual Handle Cable Row
3
12-15 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4B
Cable Paused Shrug-in
3
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Concentration Curl
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 10
3
Dual Handle Cable Row
3
12-15 reps
RPE 10
4A
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4B
Cable Paused Shrug-in
3
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Concentration Curl
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4A
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5A
Tricep Kickback (Cable)
1
12-15 reps
RPE 9
5B
Hanging Leg Raise
2
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5A
Tricep Kickback (Cable)
1
12-15 reps
RPE 10
5B
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5A
Tricep Kickback (Cable)
1
12-15 reps
RPE 10
5B
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5A
Tricep Kickback (Cable)
1
12-15 reps
RPE 10
5B
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Chest Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
10-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5A
Tricep Kickback (Cable)
1
12-15 reps
RPE 10
5B
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 9
4A
Behind The Back Lateral Raise (Cable)
2
12-15 reps
RPE 9
4B
Skull Crusher (Barbell)
2
12-15 reps
RPE 9
5A
Tricep Kickback (Cable)
1
15-20 reps
RPE 9
5B
Hanging Leg Raise
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
12-15 reps
RPE 10
4B
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
5A
Tricep Kickback (Cable)
2
15-20 reps
RPE 10
5B
Hanging Leg Raise
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
2
12-15 reps
RPE 10
4B
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
5A
Tricep Kickback (Cable)
2
15-20 reps
RPE 10
5B
Hanging Leg Raise
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 10
4B
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
5A
Tricep Kickback (Cable)
2
15-20 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 10
4B
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
5A
Tricep Kickback (Cable)
2
15-20 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 10
4B
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
5A
Tricep Kickback (Cable)
3
15-20 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
4A
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 10
4B
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
5A
Tricep Kickback (Cable)
3
15-20 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
2 Sets
8-10 Reps
@8
2
Squat (Smith Machine)
2 Sets
6-8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8
4
Leg Extension
2 Sets
8-10 Reps
@8
5A
Standing Calf Raise
2 Sets
6-8 Reps
@8
5B
Ab Wheel
2 Sets
8-10 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@8
2
Low-To-High Cable Fly Ladder
2 Sets
8-10 Reps
@9
3
Wide Grip Pull-Up
2 Sets
8-10 Reps
@8
4A
Behind The Back Lateral Raise (Cable)
2 Sets
8-10 Reps
@9
4B
Pendlay Deficit Row
2 Sets
6-8 Reps
@9
5A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
5B
Bayesian Curl
2 Sets
8-10 Reps
@9
Day 3
1
Eisbachfit
1 Set
60 Reps
@10
Day 4
1
Leg Press
2 Sets
8-10 Reps
@8
2
Leg Curl
2 Sets
10-12 Reps
@9
3
Smith Machine Bulgarian Split Squat
2 Sets
8-10 Reps
@8
4A
Leg Extension
2 Sets
10-12 Reps
@9
4B
Hip Adductor (Machine)
2 Sets
10-12 Reps
@9
4C
Hip Abductor (Machine)
2 Sets
10-12 Reps
@9
5
Standing Calf Raise
2 Sets
10-12 Reps
@9
Day 5
1
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@8
3A
Seated Row (Cable)
2 Sets
10-12 Reps
@9
3B
Single Arm Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@9
4A
Cable Paused Shrug-in
2 Sets
10-12 Reps
@9
4B
Bicep Curl (Cable)
2 Sets
10-12 Reps
@9
5
Bicep Curl (Machine)
1 Set
12-15 Reps
@9
Day 6
1
Bench Press (Barbell)
2 Sets
8-10 Reps
@8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@8
3
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9
4A
Behind The Back Lateral Raise (Cable)
2 Sets
10-12 Reps
@9
4B
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9
5A
Tricep Kickback (Cable)
1 Set
12-15 Reps
@9
5B
Hanging Leg Raise
2 Sets
10-20 Reps
@9