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Kranimal H.I.T.

by Kranimal
2 athletes joined

Program Description

Advanced level Bodybuilding & H.I.T. but easy to understand. Designed for those serious and looking to take their routine to the next level of aesthetics and strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2026 04:10
  • Last Edited
    Feb 01, 2026 10:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Triceps
10.2%
Lats
10.2%
Front Delts
9.9%
Chest
9.4%
Biceps
8.8%
Hamstrings
8.3%
Quadriceps
7.7%
Glutes
7.4%
Abs
3.8%
Middle Delts
3.5%
Forearms
3%
Rear Delts
2.9%
Lower Back
2.6%
Abductors
0.6%
Adductors
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
4
Bench Press (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
7
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
8
Underhand Lat Pulldown
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
15 reps
RPE 7.5
2
Lying Leg Curl
2
3
12 reps
10 reps
RPE 6.5
RPE 8
3
Leg Extension
2
1
2
12 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
4
Leg Press
1
1
2
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
6
Trap Bar Deadlift
3
12 reps
RPE 8
7
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
2
Pullover (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Chest Supported Row (Machine)
2
2
12 reps
12 reps
RPE 7.5
RPE 8.5
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
6
Kelso Shrug
4
12 reps
RPE 8
7
Dumbbell Row
2
2
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
1
1
2
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Reverse Pec Deck
4
15 reps
RPE 8
3
Lateral Raise (Cable)
2
2
12 reps
12 reps
RPE 7
RPE 8.5
4
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
5
Y Raise
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
3
10 reps
RPE 8.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Wide Grip Lat Pulldown
1
-
5
Trap Bar Deadlift
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Incline Fly Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
2
Pec Deck (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
4
Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
5
Preacher Curl (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
7
Hammer Curl (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
8
Underhand Lat Pulldown
4 Sets
20 Reps
@10
Day 2
1
Hip Thrust (Machine)
4 Sets
15 Reps
@7.5
2
Lying Leg Curl
2 Sets
3 Sets
12 Reps
10 Reps
@6.5
@8
3
Leg Extension
2 Sets
1 Set
2 Sets
12 Reps
10 Reps
10 Reps
@6.5
@8
@9
4
Leg Press
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@7.5
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
6
Trap Bar Deadlift
3 Sets
12 Reps
@8
7
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@9
2
Pullover (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@7
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8.5
5
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
6
Kelso Shrug
4 Sets
12 Reps
@8
7
Dumbbell Row
2 Sets
2 Sets
12 Reps
12 Reps
@8
@10
Day 4
1
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
2 Sets
12 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@9
2
Reverse Pec Deck
4 Sets
15 Reps
@8
3
Lateral Raise (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8.5
4
Skull Crusher (Dumbbell)
4 Sets
12 Reps
@8
5
Y Raise
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
6
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@8.5
Day 5
1
Pullover (EZ Bar)
3 Sets
10 Reps
@8.5
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
4
Wide Grip Lat Pulldown
1 Set
-
5
Trap Bar Deadlift
3 Sets
10 Reps
@9
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
7
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8