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BoostcampPNG

Modified ppl x arnold

by Konner P.

Program Description

To get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 20, 2025 09:03
  • Last Edited
    Jul 20, 2025 09:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
8 Reps
@10
3
Pec Deck (Machine)
2 Sets
8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
8 Reps
@10
5
JM Press (Smith Machine)
2 Sets
8 Reps
@8.5
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 3
1
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
5
Leg Curl
2 Sets
6-8 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
7
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
Day 4
1
Cable Crunch
2 Sets
8-12 Reps
@10
2
Hanging Leg Raise
2 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Chest Press (Machine)
2 Sets
6-8 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
6
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@10
7
Shrug (Dumbbell)
2 Sets
6-8 Reps
@10
Day 6
1
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
2
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
3
Reverse Pec Deck
2 Sets
6-8 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
5
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
6
JM Press (Smith Machine)
2 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@10
Day 7
1
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
5
Leg Curl
2 Sets
6-8 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
7
Hanging Leg Raise
2 Sets
8-12 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
2
Reverse Pec Deck
2 Sets
6-8 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
6-8 Reps
@10