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Dorian Yates 1.2

by Tyler Dunlap
1 athletes joined

Program Description

Gains

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 01:57
  • Last Edited
    Oct 25, 2025 02:47

Summary

Unleash your inner champion with the Dorian Yates 1.2 program, a comprehensive 12-week training plan designed for serious lifters. This 4-day-a-week regimen focuses on building strength and muscle through targeted workouts for shoulders, back, and arms, utilizing a mix of machines and free weights. Each session is crafted to push your limits with high-intensity sets, ensuring you maximize gains while enhancing your technique. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Triceps
9.3%
Hamstrings
8.8%
Lats
8.8%
Front Delts
8.3%
Quadriceps
7.8%
Middle Delts
7.4%
Biceps
7.4%
Chest
7.4%
Lower Back
5.6%
Glutes
4.9%
Rear Delts
3.4%
Abs
2.7%
Adductors
2.5%
Calves
2.5%
Forearms
1%
Abductors
0.5%
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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
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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
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
One Arm Lateral Raise (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
MTS Low Row Machine
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Seated Machine Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Cable)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5A
Hip Adductor (Machine)
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
5B
Sissy Squat (Weighted)
4
10 reps
RPE 8
6
Seated Calf Raise
1
1
2
10 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Seated Military Press (Smith Machine)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
2
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
4
Shrug (Barbell)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
Day 2
1
Lat Prayer
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
2
Underhand Lat Pulldown
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
4
MTS Low Row Machine
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
5
Reverse Pec Deck
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
3
Pec Deck (Machine)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
4
Seated Machine Curl
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
5
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
Day 4
1
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
3
Seated Hamstring Curl
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
5A
Hip Adductor (Machine)
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9
5B
Sissy Squat (Weighted)
4 Sets
10 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
2 Sets
10 Reps
6 Reps
8 Reps
@7
@8
@9