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BoostcampPNG

Competitive: Hybrid Training

by Triyng
1 athletes joined

Program Description

Gain strength in compound lifts and improve run time

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 15, 2025 12:49
  • Last Edited
    Jun 18, 2025 01:00

Summary

Unleash your competitive edge with this 18-week Hybrid Training program, designed for those ready to push their limits. With a rigorous 7-day training schedule, you'll engage in a dynamic mix of strength and conditioning exercises, including weighted pull-ups, barbell squats, and kettlebell swings, tailored to build muscle and enhance endurance. This program is perfect for lifters looking to elevate their performance and achieve their fitness goals in a garage gym setting. Get ready to transform your physique and dominate your workouts!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Lying Pullover (Cable)
2
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Machine)
4
15-20 reps
RPE 6
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9.5
2
Lunge (Dumbbell)
2
2 mins
RPE 6.5
3
Kettlebell Swing
2
15-20 reps
RPE 7.5
4
Leg Curl
3
8-12 reps
RPE 8
5
Tempo Deadlift
2
8-10 reps
RPE 8.5
6
Leg Extension
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
3-5 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
2
15-20 reps
RPE 7
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
5-8 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9
5
Bicep Curl (Machine)
3
10-15 reps
RPE 9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 8
7
High Pull
2
5-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 7.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7
3
Hack Squat
3
5-8 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 7
5
Leg Extension
3
8-12 reps
RPE 7
6
Cossack Squat
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
10 reps
RPE 7
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
10 Reps
@8
2
Lying Pullover (Cable)
2 Sets
8-12 Reps
@7
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@6
6A
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
6B
Hammer Curl
3 Sets
5-8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@9.5
2
Lunge (Dumbbell)
2 Sets
2 mins
@6.5
3
Kettlebell Swing
2 Sets
15-20 Reps
@7.5
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Tempo Deadlift
2 Sets
8-10 Reps
@8.5
6
Leg Extension
2 Sets
8-10 Reps
@8
Day 3
1
Bench Press (Smith Machine)
3 Sets
3-5 Reps
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@7
6
Dip (Weighted)
3 Sets
8-12 Reps
@9
Day 4
1
Shoulder Press (Plate Loaded)
3 Sets
5-8 Reps
@8
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@7.5
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
5
Bicep Curl (Machine)
3 Sets
10-15 Reps
@9
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
7
High Pull
2 Sets
5-8 Reps
@7
Day 5
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7.5
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@7
3
Hack Squat
3 Sets
5-8 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Leg Extension
3 Sets
8-12 Reps
@7
6
Cossack Squat
2 Sets
8-12 Reps
@7
Day 6
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
Day 7
No exercises added to this day