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KEOUGH SPLIT

by Leyton K.
1 athletes joined

Program Description

Keough Split

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 09:14
  • Last Edited
    Oct 19, 2025 10:05
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
10.9%
Biceps
10.1%
Front Delts
9.4%
Chest
9.4%
Lats
9.4%
Middle Delts
7.2%
Quadriceps
6.3%
Hamstrings
4.5%
Rear Delts
4.3%
Glutes
3.6%
Abs
3.6%
Adductors
2.9%
Calves
1.8%
Cardio
1.8%
Forearms
1.4%
Lower Back
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-9 reps
RPE 10
2
Hack Squat
2
5-9 reps
RPE 10
3
Leg Extension
2
5-9 reps
RPE 10
4
Lying Leg Curl
2
5-9 reps
RPE 10
5
Calf Raise (Machine)
2
5-9 reps
RPE 10
6
Hip Adductor (Machine)
2
5-9 reps
RPE 10
7
Abs Crunch (Machine)
3
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 10
3
One Arm Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Plate Loaded)
2
5-9 reps
RPE 10
5
Dip (Weighted)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-9 reps
RPE 10
2
Barbell Row
2
5-9 reps
RPE 10
3
Seated Row (Cable)
2
5-9 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-9 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
@10
3
One Arm Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
4
Shoulder Press (Plate Loaded)
2 Sets
5-9 Reps
@10
5
Dip (Weighted)
2 Sets
5-9 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
@10
Day 2
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-9 Reps
@10
2
Barbell Row
2 Sets
5-9 Reps
@10
3
Seated Row (Cable)
2 Sets
5-9 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
5-9 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
5-9 Reps
@10
6
Single Arm Rear Delt Fly (Cable)
2 Sets
5-9 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
5-9 Reps
@10
2
Hack Squat
2 Sets
5-9 Reps
@10
3
Leg Extension
2 Sets
5-9 Reps
@10
4
Lying Leg Curl
2 Sets
5-9 Reps
@10
5
Calf Raise (Machine)
2 Sets
5-9 Reps
@10
6
Hip Adductor (Machine)
2 Sets
5-9 Reps
@10
7
Abs Crunch (Machine)
3 Sets
5-9 Reps
@10
Day 4
1
Cardio
1 Set
60 mins
@10
Day 7
1
Cardio
1 Set
60 mins
@10
Day 5
1
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
5-9 Reps
@10
3
One Arm Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
4
Shoulder Press (Plate Loaded)
2 Sets
5-9 Reps
@10
5
Dip (Weighted)
2 Sets
5-9 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
@10
Day 6
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-9 Reps
@10
2
Barbell Row
2 Sets
5-9 Reps
@10
3
Seated Row (Cable)
2 Sets
5-9 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
5-9 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
5-9 Reps
@10
6
Single Arm Rear Delt Fly (Cable)
2 Sets
5-9 Reps
@10