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Full Body Shred.

by Adrian Baran

Program Description

Transform your physique with the Full Body Shred program, designed for beginners looking to build muscle and sculpt their bodies over 18 weeks. This comprehensive plan includes three training sessions per week, utilizing a full gym setup to maximize your results. Each workout focuses on key muscle groups, ensuring balanced development and a leaner appearance. Get ready to challenge yourself and see real progress as you commit to this structured approach to fitness!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2025 10:51
  • Last Edited
    Sep 14, 2025 10:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Chest
11.4%
Front Delts
11.4%
Lats
9%
Middle Delts
9%
Upper Back
8.5%
Quadriceps
7.5%
Glutes
7%
Biceps
7%
Hamstrings
4.5%
Adductors
3.5%
Abductors
3%
Abs
1.5%
Forearms
1%
Lower Back
1%
Rear Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1
2
Squat (Barbell)
3
6-8 reps
RPE 1
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 2
RPE 1
6
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
7
Hip Abductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
8
Hip Adductor (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Leg Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
4
Bicep Gate Spread
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
5
Tricep Extension (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Chin-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 3
RPE 2
RPE 1
7
Chest Fly (Machine)
1
2
12-15 reps
12-15 reps
RPE 3
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
1
2
8-12 reps
8-12 reps
RPE 3
RPE 2
2
Incline Bench Press (Barbell)
1
2
6-8 reps
6-8 reps
RPE 2
RPE 1
3
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 2
RPE 1
4
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 2
RPE 1
5
Bicep Curl (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 3
RPE 2
RPE 1
6
Dip (Weighted)
2
1
10-12 reps
10-12 reps
RPE 2
RPE 1
7
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 2
RPE 1
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@1
@1
@1
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@1
@1
@1
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2
@2
@1
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2
@2
@1
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2
@2
@1
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@2
@2
@1
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@3
@2
@2
8
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@3
@2
@2
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@3
@2
@2
2
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@3
@2
@1
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@3
@2
@2
4
Bicep Gate Spread
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@3
@2
@1
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@3
@2
@1
6
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@3
@2
@1
7
Chest Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@3
@2
@2
Day 3
1
High Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@3
@2
@2
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@2
@1
@1
3
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@2
@1
@1
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@2
@2
@1
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@3
@2
@1
6
Dip (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@2
@2
@1
7
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@2
@2
@1