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BoostcampPNG

Nicks weight lifting circuit

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Program Description

This is designed to build muscle and destroy fat.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 12, 2025 02:31
  • Last Edited
    Dec 12, 2025 03:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Upper Back
13.8%
Front Delts
10.6%
Biceps
10%
Lats
9.2%
Quadriceps
7.3%
Hamstrings
7.3%
Glutes
6%
Chest
5.6%
Middle Delts
5.4%
Calves
2.7%
Adductors
1.9%
Abs
1.9%
Lower Back
1.3%
Forearms
0.4%
Rear Delts
0.4%
Abductors
0.4%
Cardio
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4
20 reps
8 reps
RPE 6
RPE 6
2
Preacher Curl (Barbell)
4
10 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
10 reps
RPE 6
4
Incline Bench Press (Barbell)
4
10 reps
RPE 6
5
Alternating Dumbbell Curl
4
8 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Calf Raise (Machine)
4
10 reps
RPE 6
3
Hamstring Curl
4
8 reps
RPE 6
4
Leg Extension
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
8 reps
RPE 6
3
Shrug (Barbell)
4
8 reps
RPE 6
4
Shoulder Press (Machine)
4
8 reps
RPE 6
5
One Arm Lateral Raise (Dumbbell)
4
8 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
Day 4
1
Chest Press (Machine)
1 Set
4 Sets
20 Reps
8 Reps
@6
@6
2
Preacher Curl (Barbell)
4 Sets
10 Reps
@6
3
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@6
4
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6
5
Alternating Dumbbell Curl
4 Sets
8 Reps
@6
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8 Reps
@6
Day 6
1
Wide Grip Lat Pulldown
4 Sets
8 Reps
@6
2
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@6
3
Shrug (Barbell)
4 Sets
8 Reps
@6
4
Shoulder Press (Machine)
4 Sets
8 Reps
@6
5
One Arm Lateral Raise (Dumbbell)
4 Sets
8 Reps
@6
Day 5
1
Leg Press
4 Sets
8 Reps
@6
2
Calf Raise (Machine)
4 Sets
10 Reps
@6
3
Hamstring Curl
4 Sets
8 Reps
@6
4
Leg Extension
4 Sets
8 Reps
@6
Day 7
1
Cardio
1 Set
30 mins
@6