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Operation Bench 225 (Low Volume) V.7

by Aniketh N.

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

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2025 01:14
  • Last Edited
    Sep 22, 2025 12:38
Muscle Engagement
Front
Back
MuscleSet
Chest
35.7%
Triceps
25%
Front Delts
21.4%
Adductors
8.9%
Middle Delts
8.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
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 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
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 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
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 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
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 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
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 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
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 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
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 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
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
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
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
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
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
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
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
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
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 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
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 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
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 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
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 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
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 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
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 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
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 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
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 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
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
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