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Heavy Duty

by Ken Ch
3 athletes joined

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 set per exercise, prioritizing quality over quantity to avoid excessive strain. Infrequent Workouts: Train each muscle group once every 7–10 days to allow full recovery, critical for growth. 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.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 19, 2025 04:59
  • Last Edited
    Jun 18, 2025 10:46

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!
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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
Cardio (LISS)
1
5-10 mins
RPE 1
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
2A
Chest Fly (Machine)
1
8-12 reps
RPE 1
2B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
4
Arnold Press
1
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
3
Dumbbell Bench Pullover
1
8-12 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5A
Leg Extension
1
10-15 reps
RPE 10
5B
Hack Squat
1
10-15 reps
RPE 10
6
Lying Leg Curl
1
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
1
12-20 reps
RPE 10
8
Close-Grip Lat Pulldown With Palms Facing Up
1
6-10 reps
RPE 10
9
Farmer's Walk (Weighted)
1
5 mins
RPE 5
Week 1
1 / 18 Weeks
Day 1
1
Cardio (LISS)
1 Set
5-10 mins
@1
2A
Chest Fly (Machine)
1 Set
8-12 Reps
@1
2B
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
4
Arnold Press
1 Set
6-10 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
6
Dip (Bodyweight)
1 Set
6-10 Reps
@10
7
Farmer's Walk (Weighted)
1 Set
5 mins
@5
Day 2
1
Cardio (LISS)
1 Set
5-10 mins
@1
2
Wide Grip Lat Pulldown
1 Set
6-10 Reps
@10
3
Dumbbell Bench Pullover
1 Set
8-12 Reps
@10
4
Seated Row (Cable)
1 Set
6-10 Reps
@10
5A
Leg Extension
1 Set
10-15 Reps
@10
5B
Hack Squat
1 Set
10-15 Reps
@10
6
Lying Leg Curl
1 Set
10-15 Reps
@10
7
Calf Raise (Bodyweight)
1 Set
12-20 Reps
@10
8
Close-Grip Lat Pulldown With Palms Facing Up
1 Set
6-10 Reps
@10
9
Farmer's Walk (Weighted)
1 Set
5 mins
@5