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BoostcampPNG

Winter bulk Kracht en Armen

by Merlijn V.
1 athletes joined

Program Description

Armen kracht en bulk

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    110 minutes
  • Created
    Nov 24, 2025 01:37
  • Last Edited
    Nov 24, 2025 01:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Hamstrings
12.6%
Quadriceps
9.5%
Glutes
9.5%
Front Delts
9%
Biceps
8.8%
Chest
6%
Upper Back
6%
Lats
6%
Middle Delts
5.5%
Calves
4%
Abs
3.5%
Forearms
2%
Rear Delts
1.8%
Adductors
1.5%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Barbell Row
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
4
Lat Pulldown
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
2
3-5 reps
6-8 reps
RPE 9
RPE 9
3
Pendulum Squat
3
6-10 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Seated Calf Raise
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
3
Tricep Extension (Machine)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
2
8-12 reps
RPE 10
7
Alternating Dumbbell Curl
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chest Fly (Machine)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Pendulum Squat
3
8-12 reps
RPE 10
4
Lying Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
4
8-12 reps
RPE 10
6
Bulgarian Split Squat (Barbell)
1
12-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Barbell Row
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Overhead Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Pendulum Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
4
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
@9
Day 3
1
AD Press (Smith Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
@10
3
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Bicep Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
7
Alternating Dumbbell Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 5
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
3
Pendulum Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
@10
6
Bulgarian Split Squat (Barbell)
1 Set
12-15 Reps
@10