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Evil Sparkling water program

by Kenji R.

Program Description

Become gay like Kenji

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 16, 2025 06:46
  • Last Edited
    Dec 16, 2025 07:18
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Biceps
10.9%
Triceps
10.2%
Front Delts
9.5%
Chest
7.3%
Lats
7.3%
Middle Delts
6.5%
Quadriceps
6.5%
Hamstrings
6.5%
Rear Delts
5.1%
Forearms
5.1%
Glutes
3.6%
Abs
3.6%
Calves
2.9%
Adductors
0.7%
Lower Back
0.7%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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 (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Squat (Smith Machine)
2
4-8 reps
RPE 9
3
Lying Leg Curl
2
5-10 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
5-10 reps
RPE 9
6
Cable Crunch
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
T-Bar Row
2
4-8 reps
RPE 9
5
Standing Shoulder Press (Dumbbell)
1
5-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
7
Face Pull
2
5-10 reps
RPE 9
8
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Newton Supinations
2
5-10 reps
RPE 9
10
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Lat Pulldown
2
5-10 reps
RPE 9
3
Lateral Raise (Cable)
2
8-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 9
9
Lying Leg Curl
2
4-8 reps
RPE 9
10
Standing Calf Raise
2
5-10 reps
RPE 9
11
Cable Crunch
1
5-10 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
@9
3
Pull-Up (Weighted)
2 Sets
4-8 Reps
@9
4
T-Bar Row
2 Sets
4-8 Reps
@9
5
Standing Shoulder Press (Dumbbell)
1 Set
5-10 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
7
Face Pull
2 Sets
5-10 Reps
@9
8
Preacher Curl (Dumbbell)
2 Sets
5-10 Reps
@9
9
Newton Supinations
2 Sets
5-10 Reps
@9
10
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
@9
3
Pull-Up (Weighted)
2 Sets
4-8 Reps
@9
4
T-Bar Row
2 Sets
4-8 Reps
@9
5
Standing Shoulder Press (Dumbbell)
1 Set
5-10 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
7
Face Pull
2 Sets
5-10 Reps
@9
8
Preacher Curl (Dumbbell)
2 Sets
5-10 Reps
@9
9
Newton Supinations
2 Sets
5-10 Reps
@9
10
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9
Day 2
1
Leg Extension
2 Sets
4-8 Reps
@9
2
Squat (Smith Machine)
2 Sets
4-8 Reps
@9
3
Lying Leg Curl
2 Sets
5-10 Reps
@9
4
Romanian Deadlift (Dumbbell)
2 Sets
4-8 Reps
@9
5
Standing Calf Raise
2 Sets
5-10 Reps
@9
6
Cable Crunch
2 Sets
5-10 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Lat Pulldown
2 Sets
5-10 Reps
@9
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
5-10 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
4-8 Reps
@9
7
Leg Extension
2 Sets
4-8 Reps
@9
8
Leg Press
1 Set
4-8 Reps
@9
9
Lying Leg Curl
2 Sets
4-8 Reps
@9
10
Standing Calf Raise
2 Sets
5-10 Reps
@9
11
Cable Crunch
1 Set
5-10 Reps
@9