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Volume PPL

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Program Description

It's my personal program. Give it a try!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 14, 2025 01:54
  • Last Edited
    Sep 24, 2025 04:21

Summary

Transform your physique with the Volume PPL program, a comprehensive 12-week journey designed for serious lifters. This 6-day-a-week plan focuses on the Push, Pull, and Legs split, maximizing muscle growth through targeted exercises like dumbbell bench presses, seated shoulder presses, and cable crossovers. Each workout is structured to challenge your limits with progressive intensity, ensuring you build strength and size effectively. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Triceps
11.3%
Lats
10.2%
Middle Delts
9.9%
Biceps
9.6%
Front Delts
9%
Chest
7.5%
Quadriceps
7.3%
Glutes
5.1%
Hamstrings
4.8%
Abs
4.5%
Rear Delts
3.7%
Forearms
1.4%
Calves
1.4%
Adductors
1.1%
Lower Back
1.1%
Abductors
0.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4
1
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Single Leg Press
3
8-10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
2
1
5-8 reps
5-8 reps
5-8 reps
3-5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Fly (Machine)
3
8-10 reps
RPE 8
4
Cable Crossover
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6A
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6C
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
7A
High Pull
3
8-12 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
7C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
2
Single Arm High Row (Cable)
3
10 reps
RPE 8
3
Cable Low Row
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Straight Bar Lat Extension
3
8-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7A
Reverse Pec Deck
3
8-12 reps
RPE 8
7B
Face Pull
3
8-12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
8B
Hammer Curl
3
10 reps
RPE 8
8C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
9A
Lateral Raise (Cable)
3
10 reps
RPE 8
9B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
9C
Bicep Curl (Barbell)
3
10 reps
RPE 8
10A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
10B
Seated Overhead Extension (EZ Bar)
3
8 reps
RPE 8
10C
High Pull
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
2
Squat (Paused)
3
3-5 reps
RPE 7.5
3
Split Squat (Smith Machine)
3
5-8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8A
Cable Crunch
3
15 reps
RPE 8
8B
Wood Chop
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
4 Sets
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
@6.5
@7
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@8
3B
Chest Fly (Machine)
3 Sets
8-10 Reps
@8
4
Cable Crossover
3 Sets
8-12 Reps
@8
5A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5C
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6C
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
7A
High Pull
3 Sets
8-12 Reps
@8
7B
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
7C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
Day 3
1
Split Squat (Smith Machine)
3 Sets
5-8 Reps
@8
2
Squat (Paused)
3 Sets
3-5 Reps
@7.5
3
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
5
Single Leg Press
3 Sets
8-10 Reps
@8
6
Leg Extension
3 Sets
10 Reps
@8
7
Seated Calf Raise
3 Sets
15 Reps
@8
8A
Cable Crunch
3 Sets
15 Reps
@8
8B
Wood Chop
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
3-5 Reps
@6.5
@7
@7.5
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@8
3B
Chest Fly (Machine)
3 Sets
8-10 Reps
@8
4
Cable Crossover
3 Sets
8-12 Reps
@8
5A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5C
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6A
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
6C
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
7A
High Pull
3 Sets
8-12 Reps
@8
7B
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
7C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Cable Low Row
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
5
Straight Bar Lat Extension
3 Sets
8-12 Reps
@8
6
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
7A
Reverse Pec Deck
3 Sets
8-12 Reps
@8
7B
Face Pull
3 Sets
8-12 Reps
@8
8A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
8B
Hammer Curl
3 Sets
10 Reps
@8
8C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
9A
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
9C
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
10A
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
10B
Seated Overhead Extension (EZ Bar)
3 Sets
8 Reps
@8
10C
High Pull
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
2
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
3
Cable Low Row
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
5
Straight Bar Lat Extension
3 Sets
8-12 Reps
@8
6
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@8
7A
Reverse Pec Deck
3 Sets
8-12 Reps
@8
7B
Face Pull
3 Sets
8-12 Reps
@8
8A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
8B
Hammer Curl
3 Sets
10 Reps
@8
8C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
9A
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
9C
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
10A
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
10B
Seated Overhead Extension (EZ Bar)
3 Sets
8 Reps
@8
10C
High Pull
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@9.5
2
Squat (Paused)
3 Sets
3-5 Reps
@7.5
3
Split Squat (Smith Machine)
3 Sets
5-8 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
5
Leg Press
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
10 Reps
@8
7
Seated Calf Raise
3 Sets
15 Reps
@8
8A
Cable Crunch
3 Sets
15 Reps
@8
8B
Wood Chop
3 Sets
10 Reps
@8