Program Description
Mike Mentzer Training Method Summary: Mike Mentzer's Heavy Duty approach emphasizes high-intensity, low-volume training to maximize muscle growth while minimizing overtraining. Key principles include: High Intensity: Lift near-maximal weights with perfect form, pushing each set to muscular failure (unable to perform another rep). Low Volume: Typically 1-2 set per exercise, prioritizing quality over quantity to avoid excessive strain. Infrequent Workouts: Train every 48-72 hours to allow full recovery, critical for growth. You can have light walks-runs on Saturdays. Rest on Sundays. Compound Exercises: Focus on multi-joint movements (e.g., squats, deadlifts, presses) for efficiency and systemic stress. Progressive Overload: Gradually increase weight or resistance to continually challenge muscles. Individualization: Adjust frequency/volume based on personal recovery capacity and progress. Rest Emphasis: Prioritizes sleep, nutrition, and stress management to support recovery. Mentzer opposed traditional high-volume routines, arguing brief, intense sessions followed by ample rest optimize hypertrophy. His philosophy blends Arthur Jones' principles with a scientific approach to avoid overtraining. Personal note: I enjoyed so much and saw so much gains the first time I did this workout I am improving a little bit for myself, feel free to make adjustments if needed. I have moved from 1 set per exercise to 2 sets because I want to try a new theory of my own. Good luck and I hope you enjoy this crazy workout program. PS: Pistol Squat is something I want to achieve so feel free to replace it with something you like better.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedApr 19, 2025 04:59
- Last EditedOct 15, 2025 03:30
Summary
Heavy Duty is an 18-week strength training program designed for dedicated lifters looking to build muscle and increase overall strength. With just two sessions per week, you'll focus on targeted workouts that combine supersets and isolation exercises, ensuring maximum intensity and efficiency. Each session emphasizes different muscle groups, including chest, shoulders, back, and legs, using a variety of equipment to keep your workouts dynamic and engaging. Get ready to push your limits and achieve serious gains!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.4%
Triceps
10.1%
Quadriceps
9.4%
Upper Back
9.1%
Biceps
9%
Hamstrings
8.5%
Front Delts
8.3%
Chest
8%
Glutes
7.1%
Middle Delts
3.7%
Cardio
3.4%
Forearms
3%
Lower Back
2.8%
Abs
2.8%
Calves
2.3%
Rear Delts
1.8%
Adductors
0.2%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Front Raise
2
12-15 reps
RPE 1
3
JM Press
2
8-15 reps
RPE 2
4
Lying Side Lateral Raise
2
8-12 reps
RPE 5
5A
Chest Fly (Machine)
1
8-12 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Dip (Bodyweight)
2
6-10 reps
RPE 10
7
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
11
Seated Row (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Close-Grip Lat Pulldown With Palms Facing Up
2
6-10 reps
RPE 10
3
Calf Raise (Machine)
2
30-50 reps
RPE 10
4
Seated Row (Cable)
1
8-10 reps
-
5
Lying Leg Curl
2
10-15 reps
RPE 5
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 5
7
Dumbbell Bench Pullover
2
8-12 reps
RPE 5
8
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
9A
Leg Extension
1
12-15 reps
RPE 10
9B
Hack Squat
2
12-15 reps
RPE 10
9C
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
10
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
5-10 mins
RPE 1
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 1
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 5
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 5
5
Pull-Up (Bodyweight)
1
10-15 reps
RPE 5
6
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
7
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
10
Pistol Squat
2
6-8 reps
RPE 10
11
Dive Bomber Push-Ups
2
6-10 reps
RPE 10
12
Goblet Squat
1
20-50 reps
RPE 5
Week 1
1 / 18 Weeks
Day 1
1
Cardio (LISS)1 Set
5-10 mins
@1
2
Front Raise1 Set
1 Set
12-15 Reps
12-15 Reps
@1
@1
3
JM Press1 Set
1 Set
8-15 Reps
8-15 Reps
@2
@2
4
Lying Side Lateral Raise1 Set
1 Set
8-12 Reps
8-12 Reps
@5
@5
5A
Chest Fly (Machine)1 Set
8-12 Reps
@1
5B
Incline Bench Press (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
6A
Tricep Pushdown (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
6B
Dip (Bodyweight)1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
7
Farmer's Walk (Weighted)1 Set
5 mins
@5
Day 2
1
Cardio (LISS)1 Set
5-10 mins
@1
2
Close-Grip Lat Pulldown With Palms Facing Up1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Calf Raise (Machine)1 Set
1 Set
30-50 Reps
30-50 Reps
@10
@10
4
Seated Row (Cable)1 Set
8-10 Reps
-
5
Lying Leg Curl1 Set
1 Set
10-15 Reps
10-15 Reps
@5
@5
6
Wide Grip Lat Pulldown1 Set
1 Set
6-10 Reps
6-10 Reps
@5
@5
7
Dumbbell Bench Pullover1 Set
1 Set
8-12 Reps
8-12 Reps
@5
@5
8
Chin-Up (Bodyweight)1 Set
10-15 Reps
@1
9A
Leg Extension1 Set
12-15 Reps
@10
9B
Hack Squat1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
9C
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
10
Farmer's Walk (Weighted)1 Set
5 mins
@5
11
Seated Row (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 3
1
Cardio (LISS)1 Set
5-10 mins
@1
2
Chin-Up (Bodyweight)1 Set
10-15 Reps
@1
3
Behind-the-Neck Press (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@5
@5
4
Romanian Deadlift (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@5
@5
5
Pull-Up (Bodyweight)1 Set
10-15 Reps
@5
6
Single Arm Row (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
7
Bicep Curl (Barbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
8
Hammer Curl (Dumbbell)1 Set
8-12 Reps
@10
9
Alternating Dumbbell Curl1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
10
Pistol Squat1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
11
Dive Bomber Push-Ups1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
12
Goblet Squat1 Set
20-50 Reps
@5