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My program

by James P.
1 athletes joined

Program Description

For all experience levels to maximize strength and size with an emphasis on arms and shoulders (hence the arm day)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 05, 2025 03:36
  • Last Edited
    Jul 25, 2025 04:20

Summary

Unleash your inner strength with the Hercules program, an 18-week journey designed for serious lifters. Committing to five days a week, you'll engage in a comprehensive blend of upper and lower body workouts that emphasize hypertrophy and strength gains. Each session is meticulously crafted with a variety of exercises, ensuring you target every muscle group effectively. With a full gym at your disposal, prepare to push your limits and sculpt a physique worthy of a legend. Get ready to transform your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
12.9%
Biceps
11.3%
Lats
9%
Hamstrings
8.1%
Front Delts
7.8%
Chest
7%
Quadriceps
6.6%
Middle Delts
5.9%
Abs
4.7%
Calves
3.9%
Rear Delts
3.5%
Glutes
3.3%
Forearms
1.6%
Lower Back
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 9-10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Chest Press (Machine)
3
6-10 reps
RPE 9-10
4
Seated Row (Cable)
3
6-10 reps
RPE 9-10
5
Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-6 reps
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Glute-Ham Raise
3
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
4-6 reps
RPE 9-10
2
Chest Supported Row (Machine)
3
4-6 reps
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Pec Deck (Machine)
3
6-10 reps
RPE 9-10
4
Lat Pulldown
3
6-10 reps
RPE 9-10
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
6
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
4-6 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9-10
2
Split Squat (Smith Machine)
1
6-10 reps
RPE 9-10
3
Leg Extension
3
6-10 reps
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Kelso Shrug
3
6-10 reps
RPE 9-10
6
Calf Raise (Machine)
3
10-15 reps
RPE 9-10
7
Hanging Leg Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
RPE 9-10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
4-8 reps
6-10 reps
RPE 9-10
RPE 9-10
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9-10
4
Hammer Curl
3
6-10 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9-10
7
Lu Raise
3
10-15 reps
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-6 Reps
@9-10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@9-10
3
Chest Press (Machine)
3 Sets
6-10 Reps
@9-10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
6-10 Reps
@9-10
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9-10
7
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@9-10
Day 2
1
Hack Squat
3 Sets
4-6 Reps
@9-10
2
Glute-Ham Raise
3 Sets
6-10 Reps
@9-10
3
Leg Extension
3 Sets
6-10 Reps
@9-10
4
Leg Curl
3 Sets
6-10 Reps
@9-10
5
Kelso Shrug
3 Sets
6-10 Reps
@9-10
6
Calf Raise (Machine)
3 Sets
6-10 Reps
@9-10
7
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
@9-10
Day 3
1
Shoulder Press (Machine)
3 Sets
4-6 Reps
@9-10
2
Chest Supported Row (Machine)
3 Sets
4-6 Reps
@9-10
3
Pec Deck (Machine)
3 Sets
6-10 Reps
@9-10
4
Lat Pulldown
3 Sets
6-10 Reps
@9-10
5
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9-10
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9-10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@9-10
2
Split Squat (Smith Machine)
1 Set
4-6 Reps
@9-10
3
Leg Extension
3 Sets
6-10 Reps
@9-10
4
Lying Leg Curl
3 Sets
6-10 Reps
@9-10
5
Kelso Shrug
3 Sets
6-10 Reps
@9-10
6
Calf Raise (Machine)
3 Sets
10-15 Reps
@9-10
7
Hanging Leg Raise
3 Sets
10-15 Reps
@9-10
Day 5
1
Dip (Weighted)
3 Sets
4-6 Reps
@9-10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@9-10
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9-10
4
Hammer Curl
3 Sets
6-10 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9-10
7
Lu Raise
3 Sets
10-15 Reps
@9-10