Program Description
Blending science-based lifting and bro-lifting in order to hit a 225 Bench, 405 SLDL, and prioritize lagging muscle groups.
Program Overview
- LevelIntermediate
- GoalWomen's, Muscle, Strength
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedSep 20, 2025 01:14
- Last EditedMar 15, 2026 02:20
Summary
**Operation Bench 225 (Low Volume) V.7** is a focused 16-week program designed for serious lifters looking to boost their bench press strength while maintaining overall body conditioning. With three training days each week, you'll engage in a variety of compound and isolation exercises, including the barbell bench press and targeted machine work, ensuring balanced muscle development. This program emphasizes consistency and proper form to maximize gains, making it ideal for those ready to elevate their lifting game. Equip yourself with a full gym and get ready to push your limits!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
30.9%
Front Delts
30.9%
Chest
25%
Adductors
6.2%
Middle Delts
5.9%
Biceps
0.3%
Glutes
0.3%
Forearms
0.1%
Hamstrings
0.1%
Lower Back
0.1%
Abs
0.1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
4
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
5
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Cable)
1
4-8 reps
RPE 9
7
Unilateral Keenan Pullover (Cable)
1
4-8 reps
RPE 9
8
Seated Upper Pec Fly (Cable)
1
4-8 reps
RPE 9
9
Bicep Curl (EZ Bar)
1
4-8 reps
RPE 9
10
Abs Crunch (Cable)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Hip Thrust (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Supported Lat Row (Machine)
2
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Unilateral Overhead Tricep Extension (Cable)
1
4-8 reps
RPE 9
5
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
6
Seated Lateral Raise (Machine)
1
4-8 reps
RPE 9
7
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
8
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
9
Hip Adductor (Machine)
1
4-8 reps
RPE 9
10
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown (Machine)
2
4-8 reps
RPE 9
3
Chest Supported Kelso Shrug (Machine)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
5
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
9
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
10
Decline Crunch (Dumbbell)
1
4-8 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
4-8 Reps
@9
2
Chest Supported Lat Row (Machine)2 Sets
4-8 Reps
@9
3
Unilateral Kneeling Tricep Pushdown (Cable)2 Sets
4-8 Reps
@9
4
Unilateral Overhead Tricep Extension (Cable)1 Set
4-8 Reps
@9
5
Stiff-Legged Deadlift (Barbell)1 Set
4-8 Reps
@9
6
Seated Lateral Raise (Machine)1 Set
4-8 Reps
@9
7
Unilateral Preacher Hammer Curl (Machine)1 Set
4-8 Reps
@9
8
Unilateral Leg Extension (Machine)1 Set
4-8 Reps
@9
9
Hip Adductor (Machine)1 Set
4-8 Reps
@9
10
Neck Curl (Dumbbell)1 Set
4-8 Reps
@9
Day 2
1
Bench Press (Barbell)2 Sets
4-8 Reps
@9
2
Lat Pulldown (Machine)2 Sets
4-8 Reps
@9
3
Chest Supported Kelso Shrug (Machine)1 Set
4-8 Reps
@9
4
Unilateral Kneeling Tricep Pushdown (Cable)2 Sets
4-8 Reps
@9
5
Platz Leg Press (Machine)1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)1 Set
4-8 Reps
@9
7
Unilateral Recline Curl (Dumbbell)1 Set
4-8 Reps
@9
8
Unilateral Seated Leg Curl (Machine)1 Set
4-8 Reps
@9
9
Unilateral Calf Raise (Machine)1 Set
4-8 Reps
@9
10
Decline Crunch (Dumbbell)1 Set
4-8 Reps
@9
Day 3
1
Bench Press (Barbell)2 Sets
4-8 Reps
@9
2
Chest Supported Lat Row (Machine)2 Sets
4-8 Reps
@9
3
Unilateral Kneeling Tricep Pushdown (Cable)2 Sets
4-8 Reps
@9
4
Unilateral Overhead Tricep Extension (Cable)1 Set
4-8 Reps
@9
5
Stiff-Legged Deadlift (Barbell)1 Set
4-8 Reps
@9
6
Seated Lateral Raise (Machine)1 Set
4-8 Reps
@9
7
Unilateral Preacher Hammer Curl (Machine)1 Set
4-8 Reps
@9
8
Unilateral Leg Extension (Machine)1 Set
4-8 Reps
@9
9
Hip Adductor (Machine)1 Set
4-8 Reps
@9
10
Neck Curl (Dumbbell)1 Set
4-8 Reps
@9