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PPLxArnold

by mk_jay01

Program Description

This is a low volume high intensity training program meant to fully maximize muscle growth and limit fatigue. Revolved around science based workout plan.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 16, 2025 06:51
  • Last Edited
    Jun 27, 2025 04:01
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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
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
6 reps
RPE 9.5
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
1
1
6 reps
6 reps
RPE 8.5
RPE 10
2
Overhead Press (Dumbbell)
2
6 reps
RPE 9
3
Chest Fly (Machine)
2
6 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9.5
6
Bench Press (Barbell)
1
4 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Chest Supported Row (Machine)
1
6 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
6 reps
RPE 9.5
4
Pullover (Machine)
1
6 reps
RPE 8.5
5
Cable Low Row
1
6 reps
RPE 9.5
6
Rear Delt Fly (Cable)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 9.5
2
Squat (Paused)
2
6 reps
RPE 10
3
Leg Press
1
6 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 9.5
5
Leg Extension
2
6 reps
RPE 10
6
Cable Crunch
2
8 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Seated Dip (Machine)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Single Arm Pushdown
2
7 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
2
6 reps
RPE 10
3
Bicep Curl (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
6 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
1
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6 reps
RPE 10
4
Pullover (Machine)
1
6 reps
RPE 10
5
Bench Press (Paused)
1
4 reps
RPE 10
6
Cable Low Row
1
6 reps
RPE 10
7
Rear Delt Fly (Cable)
1
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
4
Standing Calf Raise
2
6 reps
RPE 10
5
Leg Curl
2
6 reps
RPE 10
6
Cable Crunch
2
6 reps
RPE 10
7
Decline Sit Up (Weighted)
2
6 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6.5
Week 1
1 / 16 Weeks
Day 2
1
Lat Pulldown
2 Sets
6 Reps
@9
2
Chest Supported Row (Machine)
1 Set
6 Reps
@9.5
3
Bicep Curl (Dumbbell)
2 Sets
6 Reps
@9.5
4
Pullover (Machine)
1 Set
6 Reps
@8.5
5
Cable Low Row
1 Set
6 Reps
@9.5
6
Rear Delt Fly (Cable)
2 Sets
6 Reps
@9.5
Day 7
1
Cardio
1 Set
30 mins
@6.5
Day 6
1
Hip Abductor (Machine)
2 Sets
6 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@10
4
Standing Calf Raise
2 Sets
6 Reps
@10
5
Leg Curl
2 Sets
6 Reps
@10
6
Cable Crunch
2 Sets
6 Reps
@10
7
Decline Sit Up (Weighted)
2 Sets
6 Reps
@10
Day 5
1
Incline Chest Fly (Dumbbell)
1 Set
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
1 Set
6 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
6 Reps
@10
4
Pullover (Machine)
1 Set
6 Reps
@10
5
Bench Press (Paused)
1 Set
4 Reps
@10
6
Cable Low Row
1 Set
6 Reps
@10
7
Rear Delt Fly (Cable)
1 Set
6 Reps
@10
Day 1
1
Incline Cable Chest Press
1 Set
1 Set
6 Reps
6 Reps
@8.5
@10
2
Shoulder Press (Machine)
2 Sets
6 Reps
@10
3
Chest Fly (Machine)
2 Sets
6 Reps
@9.5
4
Tricep Pushdown (Cable)
2 Sets
6 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
6 Reps
@9.5
6
Seated Dip (Machine)
2 Sets
6 Reps
@10
Day 3
1
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
2
Squat (Paused)
2 Sets
6 Reps
@10
3
Leg Press
1 Set
6 Reps
@10
4
Calf Raise (Machine)
2 Sets
8 Reps
@9.5
5
Leg Extension
2 Sets
6 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
6 Reps
@10
Day 4
1
Overhead Press (Machine)
1 Set
6 Reps
@10
2
Seated Dip (Machine)
2 Sets
6 Reps
@10
3
Bicep Curl (Cable)
2 Sets
6 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6 Reps
@9.5
5
Single Arm Pushdown
2 Sets
7 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@10