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Rey’s high frequency training U/L/Limbs

by Reymundo V.
4 athletes joined

Program Description

This is a program leaning towards more advanced trainees but also if you’re new and ready to push the volume then fuck it try it out. I’m no expert just a guy trying to introduce a high volume slay fest and see how I respond. Obviously these are more like guidelines than a strict program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2024 03:40
  • Last Edited
    Jun 18, 2025 08:01

Summary

Dive into Rey's High Frequency Training U/L/Limbs program, a dynamic 6-week journey designed for serious lifters looking to maximize their gains. With six training days per week, you'll engage in targeted upper and lower body workouts that emphasize arms, chest, and shoulders, using a mix of free weights and machines. Each session is carefully structured to push your limits, ensuring you build strength and muscle effectively. Get ready to elevate your training routine and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
10-12 reps
8-12 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
2
10-12 reps
RPE 8
4
Barbell Row
2
2
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
6
Seated Row (Cable)
3
6-8 reps
RPE 9
7
Pullover (Machine)
3
12-15 reps
RPE 8
8
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Barbell Row
2
2
6 reps
10 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Pullover (Machine)
3
15 reps
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 9.5
3
Leg Extension
3
10-12 reps
RPE 8
4
Seated Hamstring Curl
4
8-12 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Cable Crunch
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Seated Dip (Machine)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl
3
6-8 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8.5
4
Barbell Row
2
2
12-15 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8.5
7
Chest Fly (Cable)
3
12-15 reps
RPE 7.5
8
Pullover (Machine)
3
12-15 reps
RPE 8.5
9
Rear Delt Fly (Machine)
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 9.5
2
Front Squat (Paused)
3
6-8 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Hamstring Curl
4
12-15 reps
RPE 8
5
Single Leg Press
2
12-15 reps
RPE 7.5
6
Cable Crunch
4
8-12 reps
RPE 10
7
Ab Wheel
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-8 reps
RPE 9.5
2
Seated Dip (Machine)
3
6-8 reps
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 7.5
4
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Shrug (Barbell)
4
6-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
8
Tricep Extension (Cable)
3
15-20 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 3
1
Bicep Curl (Barbell)
3 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
3
Seated Dip (Machine)
3 Sets
8-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6
Hammer Curl
3 Sets
6-8 Reps
@8.5
7
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8.5
4
Barbell Row
2 Sets
2 Sets
12-15 Reps
10-12 Reps
@8.5
@8.5
5
Bent Over Row (Dumbbell)
3 Sets
6-8 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
10-15 Reps
@8.5
7
Chest Fly (Cable)
3 Sets
12-15 Reps
@7.5
8
Pullover (Machine)
3 Sets
12-15 Reps
@8.5
9
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@7.5
Day 5
1
Pendulum Squat
3 Sets
8-10 Reps
@9.5
2
Front Squat (Paused)
3 Sets
6-8 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@8.5
4
Seated Hamstring Curl
4 Sets
12-15 Reps
@8
5
Single Leg Press
2 Sets
12-15 Reps
@7.5
6
Cable Crunch
4 Sets
8-12 Reps
@10
7
Ab Wheel
3 Sets
8-12 Reps
@8
Day 6
1
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@9.5
2
Seated Dip (Machine)
3 Sets
6-8 Reps
@10
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12-15 Reps
@7.5
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
Shrug (Barbell)
4 Sets
6-10 Reps
@9.5
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@7.5
8
Tricep Extension (Cable)
3 Sets
15-20 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
10-12 Reps
8-12 Reps
@9
@9
3
Bench Press (Barbell)
2 Sets
10-12 Reps
@8
4
Barbell Row
2 Sets
2 Sets
6-8 Reps
10-12 Reps
@9
@8
5
Lat Pulldown
3 Sets
8-10 Reps
@8
6
Seated Row (Cable)
3 Sets
6-8 Reps
@9
7
Pullover (Machine)
3 Sets
12-15 Reps
@8
8
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@9.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
6
Cable Crunch
4 Sets
12-15 Reps
@10