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THE EXECUTIONER (DORIAN YATES HIGH INTENSITY)

by miika M.
1 athletes joined

Program Description

DORIAN YATES BLOOD AND GUTS TYPE OF PROGRAM. ALL SETS TO FAILURE AND BEYOND! NO CHEATING! NOT FAILURE? DO IT AGAIN! AIN’T FOR THE WEAK ONES. GUARANTEED GROWTH!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 24, 2025 12:21
  • Last Edited
    Oct 25, 2025 12:54

Summary

Unleash your inner champion with THE EXECUTIONER, an 18-week high-intensity training program inspired by Dorian Yates. Designed for serious lifters, this 5-day-a-week regimen focuses on building explosive strength and muscle definition through targeted exercises for chest, shoulders, and arms. Each workout is meticulously crafted to push your limits, featuring a mix of barbell, dumbbell, and machine movements that will challenge you to reach new heights. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Biceps
11.2%
Chest
10.1%
Front Delts
9.8%
Upper Back
9.1%
Middle Delts
8%
Lats
8%
Hamstrings
5.8%
Quadriceps
5.4%
Rear Delts
4.3%
Calves
3.6%
Glutes
3.6%
Forearms
2.2%
Lower Back
1.8%
Abs
1.1%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Pec Deck (Machine)
2
10-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Reverse Pec Deck
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-8 reps
RPE 10
3
Single Arm Overhead Tricep Extension
2
10-12 reps
RPE 10
4
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
8-10 reps
RPE 10
3
Hack Squat
2
6-8 reps
RPE 10
4
Single-Leg Leg Curl
2
10-12 reps
RPE 10
5
Stiff Leg Deadlift
2
8-10 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Seated Calf Raise
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
3
Barbell Row
2
6-8 reps
RPE 10
4
Lat Pulldown
2
8-10 reps
RPE 10
5A
Seated Row (Cable)
2
8-10 reps
RPE 10
5B
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 10
6
Pullover (Dumbbell)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 10
4A
Bicep Curl (Cable)
2
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@10
6
Reverse Pec Deck
2 Sets
10-12 Reps
@10
Day 2
1
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@10
2
JM Press (Smith Machine)
2 Sets
6-8 Reps
@10
3
Single Arm Overhead Tricep Extension
2 Sets
10-12 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Leg Extension
2 Sets
10-12 Reps
@10
2
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@10
3
Hack Squat
2 Sets
6-8 Reps
@10
4
Single-Leg Leg Curl
2 Sets
10-12 Reps
@10
5
Stiff Leg Deadlift
2 Sets
8-10 Reps
@10
6
Standing Calf Raise
2 Sets
12-15 Reps
@10
7
Seated Calf Raise
2 Sets
12-15 Reps
@10
Day 5
1
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@10
3
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@10
4A
Bicep Curl (Cable)
2 Sets
8-10 Reps
@10
4B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
5A
Hammer Curl (Cable)
2 Sets
10-12 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@10
3
Barbell Row
2 Sets
6-8 Reps
@10
4
Lat Pulldown
2 Sets
8-10 Reps
@10
5A
Seated Row (Cable)
2 Sets
8-10 Reps
@10
5B
Seated Wide-Grip Row (Cable)
2 Sets
8-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-12 Reps
@10