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Cursed Seal of Heaven

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Program Description

**Katon Gokakyo no Jutsu** is an intense 18-week bodybuilding program designed for intermediate to advanced lifters. With 54 training sessions, this program focuses on developing strength and muscle by hitting the muscles at least 3 times a week, and 2 times being fiber specific. This will allow you to get stronger at your lifts but also build an aesthetic physique. Even though you might be cursed, there's still some power hiding inside of you, ready to burn it all!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 09:36
  • Last Edited
    Oct 25, 2025 10:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Triceps
10.7%
Rear Delts
10.3%
Hamstrings
8.9%
Biceps
8.9%
Chest
8.6%
Quadriceps
6.7%
Calves
6.7%
Lats
6.5%
Front Delts
5.2%
Glutes
3.9%
Middle Delts
3.1%
Adductors
2.9%
Lower Back
1.9%
Forearms
1.3%
Abs
1.2%
Abductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
5
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
5
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
5
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
5
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
5
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
5
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
JM Press
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7
Stiff Leg Deadlift
3
5-8 reps
RPE 9
8
Leg Extension
3
5-8 reps
RPE 9
9
Single Leg Calf Raise (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
3
Y Raise
3
5-8 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
6
Rear Delt Row
3
6-10 reps
RPE 9
7A
Leg Press
3
5-8 reps
RPE 9
7B
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
8
Leg Curl
3
6-10 reps
RPE 9
9
Hip Adductor (Machine)
3
5-8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
6-10 Reps
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@9
5
JM Press
3 Sets
5-8 Reps
@9
6
Rear Delt Row
3 Sets
6-10 Reps
@9
7
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
8
Leg Extension
3 Sets
5-8 Reps
@9
9
Single Leg Calf Raise (Weighted)
3 Sets
6-10 Reps
@9
Day 2
1
Chest Press (Machine)
3 Sets
5-8 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@9
3
Y Raise
3 Sets
5-8 Reps
@9
4
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@9
6
Rear Delt Row
3 Sets
6-10 Reps
@9
7A
Leg Press
3 Sets
5-8 Reps
@9
7B
Calf Raise (Leg Press)
3 Sets
6-10 Reps
@9
8
Leg Curl
3 Sets
6-10 Reps
@9
9
Hip Adductor (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
Day 3
1
Chest Fly (Machine)
3 Sets
6-10 Reps
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@9
5
JM Press
3 Sets
5-8 Reps
@9
6
Rear Delt Row
3 Sets
6-10 Reps
@9
7
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
8
Leg Extension
3 Sets
5-8 Reps
@9
9
Single Leg Calf Raise (Weighted)
3 Sets
6-10 Reps
@9