logo
BoostcampPNG

Push pull (legs) 2.0

by Tijn
1 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 16, 2026 12:07
  • Last Edited
    Mar 16, 2026 02:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Front Delts
12.7%
Upper Back
11.6%
Biceps
11.6%
Chest
9.5%
Abs
7.7%
Lats
7.7%
Middle Delts
3.9%
Forearms
3.9%
Rear Delts
3.2%
Hamstrings
2.6%
Quadriceps
2.6%
Lower Back
2.6%
Glutes
1.3%
Calves
1.3%
Other
1.3%
Abductors
0.6%
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
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
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Lateral Raise (Cable)
1
2
6-10 reps
6-12 reps
RPE 8
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
6-12 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Shrug (Barbell)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Wrist Curls
1
2
8-10 reps
6-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4-6 reps
1-1 reps
6-12 reps
RPE 8
RPE 10
RPE 10
2
Chest Fly (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Tricep Kickback
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Front Raise
1
2
6-8 reps
6-12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
1
8-12 reps
15-18 reps
15-20 reps
12-15 reps
RPE 8
RPE 9.5
RPE 10
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
3
Seated Wide-Grip Row (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
4
Back extension (machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
5
Preacher Curl (Machine)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
6
Bayesian Curl
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
7
Hammer Curl (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Rear Delt Fly (Cable)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
2
Leg Extension
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
3
Leg Press
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
4
Calf Raise (Machine)
1
2
6-8 reps
5-9 reps
RPE 7.5
RPE 10
5
Oblique Dips
1
2
6-8 reps
8-12 reps
RPE 7.5
RPE 10
6
Leg Raise (Captain's Chair)
1
2
1
8-10 reps
12-15 reps
15-20 reps
RPE 8
RPE 9.5
RPE 10
7
Cable Crunch
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
9
Front Raise
1
2
6-8 reps
6-12 reps
RPE 7.5
RPE 10
Week 1
1 / 18 Weeks
Day 6
1
Push Up
3 Sets
-
Day 3
1
Plank
4 Sets
-
Day 7
1
Leg Curl
1 Set
2 Sets
6-8 Reps
5-9 Reps
@7.5
@10
2
Leg Extension
1 Set
2 Sets
6-8 Reps
5-9 Reps
@7.5
@10
3
Leg Press
1 Set
2 Sets
6-8 Reps
5-9 Reps
@7.5
@10
4
Calf Raise (Machine)
1 Set
2 Sets
6-8 Reps
5-9 Reps
@7.5
@10
5
Oblique Dips
1 Set
2 Sets
6-8 Reps
8-12 Reps
@7.5
@10
6
Leg Raise (Captain's Chair)
1 Set
2 Sets
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
@8
@9.5
@10
7
Cable Crunch
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
9
Front Raise
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
8-10 Reps
6-12 Reps
@8
@10
2
Seated Row (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
4
Back extension (machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
5
Preacher Curl (Machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
6
Bayesian Curl
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
7
Shrug (Barbell)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@8
@10
8
Hammer Curl (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
9
Wrist Curls
1 Set
2 Sets
8-10 Reps
6-12 Reps
@9
@10
Day 1
1
Chest Fly (Machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
2
Chest Press (Machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
4
Tricep Pushdown (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
5
Tricep Kickback
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
7
Lateral Raise (Cable)
1 Set
2 Sets
6-10 Reps
6-12 Reps
@8
@10
8
Rear Delt Fly (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
4-6 Reps
1-1 Reps
6-12 Reps
@8
@10
@10
2
Chest Fly (Machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@8
@10
4
Tricep Pushdown (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
5
Tricep Kickback
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
7
Front Raise
1 Set
2 Sets
6-8 Reps
6-12 Reps
@8
@10
8
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
15-18 Reps
15-20 Reps
12-15 Reps
@8
@9.5
@10
@9
Day 5
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
2
Seated Row (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
4
Back extension (machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
5
Preacher Curl (Machine)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
6
Bayesian Curl
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
7
Hammer Curl (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10
8
Rear Delt Fly (Cable)
1 Set
2 Sets
6-8 Reps
6-12 Reps
@7.5
@10