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BoostcampPNG

Maximum Mogging

by Jesse A.
5.0
(1 rating)

Program Description

The purpose of this program is to maximize hypertrophy in the chest, lats, and arms while managing fatigue and protecting the lower back. It uses strict, controlled movements, lengthened-range loading, and RPE-guided intensity to ensure optimal muscle stimulus, balanced volume, and efficient recovery.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 27, 2026 07:43
  • Last Edited
    Jan 27, 2026 09:10
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Triceps
12.9%
Upper Back
12.2%
Chest
12%
Biceps
9.6%
Lats
9.1%
Middle Delts
6.7%
Forearms
6.6%
Quadriceps
4.3%
Hamstrings
4.3%
Rear Delts
3.4%
Glutes
2.4%
Calves
2.4%
Abductors
1.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Chest Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9
4
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
6
Preacher Curl (Machine)
2
1
12 reps
12 reps
RPE 7.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
1
8 reps
8 reps
RPE 7
RPE 8.5
2
Chest Supported Row (Machine)
3
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8.5
4
Kelso Shrug (Chest Supported)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
5
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Wrist Extension (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
1
8 reps
8 reps
RPE 7
RPE 9
2
Lying Leg Curl
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Leg Extension
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Standing Calf Raise
4
1
8 reps
8 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
1
12 reps
12 reps
RPE 8
RPE 9.5
2
Shoulder Press (Machine)
3
1
6 reps
6 reps
RPE 7
RPE 8.5
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 8.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 7.5
RPE 9
3
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 7.5
RPE 8.5
4
High Row
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 7.5
RPE 9.5
6
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
4 Sets
1 Set
8 Reps
8 Reps
@7
@9
2
Incline Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@7
@8.5
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@9
4
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
6
Preacher Curl (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@9.5
Day 2
1
Lat Pulldown (Neutral Grip)
4 Sets
1 Set
8 Reps
8 Reps
@7
@8.5
2
Chest Supported Row (Machine)
3 Sets
1 Set
8 Reps
8 Reps
@7.5
@9
3
Lat Pulldown
2 Sets
1 Set
8 Reps
8 Reps
@7
@8.5
4
Kelso Shrug (Chest Supported)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
5
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Wrist Extension (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 3
1
Leg Press
4 Sets
1 Set
8 Reps
8 Reps
@7
@9
2
Lying Leg Curl
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
Leg Extension
3 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Standing Calf Raise
4 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
Day 4
1
Lateral Raise (Machine)
4 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
2
Shoulder Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@7
@8.5
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@9.5
4
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Bench Press (Close Grip)
2 Sets
1 Set
6 Reps
6 Reps
@7
@8.5
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 5
1
Chest Fly (Machine)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
2
Chest Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7.5
@9
3
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
8 Reps
@7.5
@8.5
4
High Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
8 Reps
8 Reps
@7.5
@9.5
6
Hammer Curl (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
7
Skull Crusher (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jesse A.Age 37, Man
5 days ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
more dishes, more bishes