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The Golden Age Arc

by Jiren

Program Description

This workout is designed for anyone looking for an old school approach to bodybuilding with high volume intense workouts for muscle building and size. Prepare to step into The Golden Age and get ready to lift some serious iron where every set and rep counts! Fight your demons as you battle through each gruelling workout until you emerge victorious!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 03, 2025 09:09
  • Last Edited
    Apr 03, 2025 12:35
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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
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6-8 reps
RPE 10
2
JM Press
3
8-12 reps
RPE 10
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
15 reps
RPE 10
5
Lying Pullover (Cable)
4
15 reps
RPE 10
6
Underhand Lat Pulldown
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 10
9
Zercher Deadlift
1
4
5-10 reps
5-10 reps
RPE 10
RPE 10
10
Shrug (Barbell)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
3
50-100 reps
8-12 reps
RPE 10
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-10 reps
RPE 7.5
2
Zercher Squat (Barbell)
3
20 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Good Morning
3
8-15 reps
RPE 10
6
Standing Calf Raise
1
50-100 reps
RPE 10
7
Abs Crunch (Weighted)
3
10 reps
RPE 10
8
Side Bend (Dumbbell)
3
10 reps
RPE 10
9
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
15
Reverse Wrist Curl (Barbell)
4
25 reps
RPE 10
16
Wrist Curls
4
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
20 reps
RPE 10
8
Tricep Kickback (Cable)
2
12 reps
RPE 10
9
Upright Row (Cable)
2
15-20 reps
RPE 10
10
Arnold Press
2
10 reps
RPE 10
11
Partial Lat Raises
4
20 reps
RPE 10
12
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
13
Cable Shrugs
4
20 reps
RPE 10
14
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
5
10 reps
RPE 8
1B
Lying Pullover (Cable)
5
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
10 reps
RPE 8
1B
Lying Pullover (Cable)
3
15 reps
RPE 8
2A
Chest Press (Machine)
4
8-12 reps
RPE 10
2B
Seated Row (Cable)
4
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
20 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 10
4
Upright Row (Dumbbell)
3
10 reps
RPE 10
5
Cable Shrugs
1
50 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
4
20 reps
RPE 10
5
Leg Extension
4
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Leg Extension
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
3
10 reps
RPE 10
7
Side Bend (Dumbbell)
3
10 reps
RPE 10
8
Neck Extension
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
5
Wrist Curls
3
15 reps
RPE 10
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 10
2A
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 10
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4B
Front Raise
3
15 reps
RPE 10
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Paused)
5 Sets
6-8 Reps
@10
2
JM Press
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
@10
5
Lying Pullover (Cable)
4 Sets
15 Reps
@10
6
Underhand Lat Pulldown
3 Sets
10-15 Reps
@10
7
Seated Row (Cable)
3 Sets
8-12 Reps
@10
8
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@10
9
Zercher Deadlift
1 Set
4 Sets
5-10 Reps
5-10 Reps
@10
@10
10
Shrug (Barbell)
1 Set
50 Reps
@10
Day 3
1
Bicep Curl (EZ Bar)
5 Sets
5-10 Reps
@10
2
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
5
Dip (Bodyweight)
4 Sets
6-8 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@10
8
Tricep Kickback (Cable)
2 Sets
12 Reps
@10
9
Upright Row (Cable)
2 Sets
15-20 Reps
@10
10
Arnold Press
2 Sets
10 Reps
@10
11
Partial Lat Raises
4 Sets
20 Reps
@10
12
Rear Delt Fly (Dumbbell)
4 Sets
20 Reps
@10
13
Cable Shrugs
4 Sets
20 Reps
@10
14
Shrug (Dumbbell)
3 Sets
20 Reps
@10
15
Reverse Wrist Curl (Barbell)
4 Sets
25 Reps
@10
16
Wrist Curls
4 Sets
25 Reps
@10
Day 2
1
Zercher Squat (Barbell)
2 Sets
5-10 Reps
@7.5
2
Zercher Squat (Barbell)
3 Sets
20 Reps
@10
3
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Good Morning
3 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
3 Sets
50-100 Reps
8-12 Reps
@10
@10
7
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
8
Side Bend (Dumbbell)
3 Sets
10 Reps
@10
9
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1A
Ring Push Up
5 Sets
10 Reps
@8
1B
Lying Pullover (Cable)
5 Sets
15 Reps
@8
2A
Chest Press (Machine)
4 Sets
8-12 Reps
@10
2B
Seated Row (Cable)
4 Sets
8-12 Reps
@10
3A
Pec Deck (Machine)
3 Sets
20 Reps
@10
3B
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@10
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@10
5
Cable Shrugs
1 Set
50 Reps
@10
Day 5
1
Hack Squat
4 Sets
10-15 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
4
Leg Curl
4 Sets
20 Reps
@10
5
Leg Extension
4 Sets
20 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
7
Side Bend (Dumbbell)
3 Sets
10 Reps
@10
8
Neck Extension
3 Sets
10-20 Reps
@10
Day 6
1A
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@10
1B
Overhead Tricep Extension (Cable)
4 Sets
10-20 Reps
@10
2A
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
@10
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
20 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
20 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4B
Front Raise
3 Sets
15 Reps
@10
4C
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
5
Wrist Curls
3 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@10