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Guray’s Hypertrophy Max edited

by Tugay Tok

Program Description

Kas gelişimi için bunu yap hacı

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 07, 2026 05:30
  • Last Edited
    Feb 07, 2026 07:34
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.5%
Triceps
10.3%
Front Delts
9.5%
Upper Back
7.5%
Lats
6.9%
Hamstrings
6.6%
Quadriceps
6.3%
Glutes
6.3%
Chest
6.3%
Middle Delts
5.7%
Forearms
5.2%
Abs
4.6%
Calves
3.4%
Rear Delts
2.9%
Lower Back
2%
Adductors
2%
Cardio
1.7%
Abductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
3
Chest Fly (Machine)
1
6-8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8.5
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 8
9
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
8-10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 8.5
5
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
6A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
6B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Cable Crunch
3
10 reps
RPE 9
8
Cardio
1
35 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 7.5
2
Deadlift (Barbell)
2
5+ reps
RPE 9.5
3
Squat (Smith Machine)
3
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
7
Hip Abductor (Machine)
2
10-12 reps
RPE 8.5
8
Hip Adductor (Machine)
2
10 reps
RPE 8.5
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
5-6 reps
RPE 8.5
4
Chest Fly (Machine)
2
6-8 reps
RPE 9
5
Rear Delt Fly (Cable)
2
8-10 reps
RPE 8
6
Dip (Assisted)
1
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
1
6-8 reps
RPE 9
8
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 9
4
Bicep Curl (Cable)
2
6-8 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8.5
5B
Reverse Curl (Barbell)
2
8-10 reps
RPE 8.5
6
Leg Extension
2
6-8 reps
RPE 9.5
7
Leg Curl
1
8-10 reps
RPE 8.5
8
Standing Calf Raise
3
10 reps
RPE 9
Week 1
1 / 18 Weeks
Day 3
1
Cardio
1 Set
10-15 mins
@7.5
2
Deadlift (Barbell)
2 Sets
5+ Reps
@9.5
3
Squat (Smith Machine)
3 Sets
6-8 Reps
@9
4
Hip Thrust (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@9
6
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
7
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8.5
8
Hip Adductor (Machine)
2 Sets
10 Reps
@8.5
9
Standing Calf Raise
3 Sets
10 Reps
@8.5
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
3
Incline Bench Press (Smith Machine)
2 Sets
5-6 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
6-8 Reps
@9
5
Rear Delt Fly (Cable)
2 Sets
8-10 Reps
@8
6
Dip (Assisted)
1 Set
6-8 Reps
@9
7
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@9
8
Overhead Extension (EZ Bar)
2 Sets
8-10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
5-6 Reps
@8.5
2
Incline Bench Press (Smith Machine)
2 Sets
5-6 Reps
@8.5
3
Chest Fly (Machine)
1 Set
6-8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8.5
6
Dip (Assisted)
1 Set
6-8 Reps
@9
7
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@8
8
Overhead Extension (EZ Bar)
2 Sets
8-10 Reps
@8
9
Cardio
1 Set
35 mins
@7
Day 2
1
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@9
2
Chest Supported Row (Machine)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@8.5
3
Seated Row (Cable)
1 Set
8-10 Reps
@8.5
4
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@8.5
5
Bicep Curl (Cable)
2 Sets
6-8 Reps
@8.5
6A
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@8.5
6B
Reverse Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Cable Crunch
3 Sets
10 Reps
@9
8
Cardio
1 Set
35 mins
@7
Day 5
1
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
5-6 Reps
@9
4
Bicep Curl (Cable)
2 Sets
6-8 Reps
@8.5
5A
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@8.5
5B
Reverse Curl (Barbell)
2 Sets
8-10 Reps
@8.5
6
Leg Extension
2 Sets
6-8 Reps
@9.5
7
Leg Curl
1 Set
8-10 Reps
@8.5
8
Standing Calf Raise
3 Sets
10 Reps
@9