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KEOUGH SPLIT

by Leyton K.
2 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 24, 2025 10:17

Summary

Unleash your potential with the KEOUGH SPLIT, an intense 18-week program designed for serious lifters ready to commit to a 7-day training schedule. This split focuses on targeted push and pull workouts, expertly crafted to build strength and muscle across all major muscle groups. Each session incorporates a variety of exercises, including machine, cable, and free weight movements, ensuring a comprehensive approach to your fitness goals. Get ready to elevate your performance and transform your physique with this structured and effective training plan!
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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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