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BoostcampPNG

Jacked and Stacked

by Jesse P.
2 athletes joined

Program Description

Creating a program that offers something different from what I could find. Hypertrophy with compound mixed, cable focus first three days and traditional weight compound for last two.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2025 12:00
  • Last Edited
    Jun 01, 2025 01:34

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
8
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
8
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
8
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
8
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
8
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
8
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
8
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
4
8 reps
RPE 8
8
Cable Crunch
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
4
8 reps
RPE 8
8
Cable Crunch
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
4
8 reps
RPE 8
8
Cable Crunch
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
4
8 reps
RPE 8
8
Cable Crunch
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Incline Chest Press (Machine)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
7
Seated Military Press (Barbell)
4
8 reps
RPE 8
8
Cable Crunch
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Leg Press
3
12 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Leg Press
3
12 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Leg Press
3
12 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Leg Press
3
12 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Leg Press
3
12 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Leg Press
3
12 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 8
2
Leg Press
3
12 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Seated Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Seated Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Seated Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Seated Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Seated Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Hack Squat
3
8 reps
RPE 8
6
Calf Raise (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Seated Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7
7
Cable Crunch
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Rear Delt Fly (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Arnold Press
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Pec Fly (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Cable Crunch
4
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Leg Extension
3
8 reps
RPE 8
3
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
5
Leg Press (45 Degrees)
1
1
1
8 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
6
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
7
Calf Raise (Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 8
5
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Concentration Curl
3
8 reps
RPE 7.5
7
Rear Delt Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
8
Leg Raise (Captain's Chair)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@7
@7.5
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6.5
@7
@7.5
4
Incline Chest Press (Machine)
4 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@8
7
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8
@8
@8
8
Cable Crunch
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
@8.5
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@7
@8
2
Leg Press
3 Sets
12 Reps
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
@8
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
5
Hack Squat
3 Sets
8 Reps
@8
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7.5
@8
@9
2
Leg Extension
3 Sets
8 Reps
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@8
@8
@8
6
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
7
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6.5
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@7
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
@8
8
Rear Delt Fly (Machine)
4 Sets
8 Reps
@7.5
Day 6
1
Cable Crunch
3 Sets
8 Reps
@8
2
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
8 Reps
@8
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
6
Concentration Curl
3 Sets
8 Reps
@7.5
7
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@8
8
Leg Raise (Captain's Chair)
3 Sets
8 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@6
@7
@8
@8.5
2
Arnold Press
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@8
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
@9
4
Pec Fly (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
7
Cable Crunch
4 Sets
8 Reps
@8
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8