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BoostcampPNG

U/L/P/P/L

by Oliver B.

Program Description

Trying to get bigger quick

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2025 03:27
  • Last Edited
    Jul 22, 2025 04:04
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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
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Chest Fly (Cable)
2 Sets
6 Reps
@10
3
Dip (Weighted)
2 Sets
6 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6 Reps
@10
5
Bayesian Curl
2 Sets
6 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6 Reps
@10
7
Pull-Up (Weighted)
2 Sets
6 Reps
@10
8
Rear Delt Fly (Cable)
2 Sets
6 Reps
@10
9
Overhead Press (Barbell)
2 Sets
6 Reps
@10
Day 2
1
Leg Press
2 Sets
6 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@10
3
Straight Leg Calf Raise
3 Sets
6 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6 Reps
@10
5
Leg Extension
2 Sets
6 Reps
@10
6
Seated Hamstring Curl
2 Sets
6 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
6 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
6 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
6 Reps
@10
Day 4
1
Dumbbell Row
2 Sets
6 Reps
@10
2
Pullover (EZ Bar)
2 Sets
6 Reps
@10
3
Seated Row (Machine)
2 Sets
6 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
6 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
3 Sets
6 Reps
@10
7
Wrist Curls
2 Sets
6 Reps
@10
Day 5
1
Leg Press
2 Sets
6 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
6 Reps
@10
3
Leg Extension
2 Sets
6 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@10
5
Seated Hamstring Curl
2 Sets
6 Reps
@10
6
Straight Leg Calf Raise
2 Sets
6 Reps
@10