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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 14, 2025 02:43
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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