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m-Thor ⚡️

by Fabio Muraca
3 athletes joined

Program Description

Linee guida generali: 1) Recuperi tra i sets: dai 2’ ai 4’ 2) Riscaldamento e serie di avvicinamento: #1 - 1º settimana: usa il metodo RAMPING: scegli il range più basso delle reps (se trovi 6-8, parti dalle 6 reps), e fai diverse serie da 6 a carico crescente finché non arrivi a quella dove, alla 6º ripetizione, la fase concentrica rallenta. Quello è il tuo carico: prosegui così e segna i carichi che sfrutterai per le tue progressioni. Riposa 2’ in media tra i sets. #2 - dalla 2º settimana: conoscerai i carichi trovati nella prima settimana, quindi approcciati ai carichi nel seguente modo, riposando 2’ in media tra i sets -1º set: 50% del carico allenante: 8 ripetizioni; -2º set: 70-80% del carico allenante: 4-5 ripetizioni; -3º set: se necessario (soprattutto sui multi articolari), usa il 90% del carico, facendone 2-3. Riposa 2-3’, ed inizia coi veri sets allenanti. ____ Di cosa si tratta? ⚡️m-Thor: il connubio tra la mitologia e la sintesi proteica. MTOR, acronimo della proteina chinasi responsabile della sintesi proteica, l’innesto di quei processi che conducono all’aumento della massa muscolare che vede la sua attivazione attraverso l’espressione della: 1) tensione meccanica, risultante dall’entità della resistenza esterna e del TUT; 2) in tempi contenuti di allenamento, che altrimenti indurrebbero un calo del testosterone; 3) mediazione dell’azione dell’IGF-1, soprattutto l’isoforma MGF, mediata, appunto, dalla tensione muscolare, potentissimo innesto della sintesi proteica. Programma destinato a chi è degno di brandire il Mjollnir, il manubrio sempre più pesante e, per esser degni, questo programma è destinato a soggetti avanzati, con 4 unità di allenamento settimanali da poter dedicare, con sedute di allenamento brevi; recuperi abbondanti; e tracciamento costante dei propri progressi. Mettiti alla prova 12 settimane: sarai degno? ⚡️🔨

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 05:34
  • Last Edited
    Aug 27, 2024 07:53
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ON THE BOOSTCAMP APP FOR FREE
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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
Lateral Raise (Cable)
2
5-8 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8-10 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
5
French Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Bayesian Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 8
5
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-8 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Leg Curl
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 8
5
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-8 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Sissy Squat
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Press
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
6
Side Crunch (Cable)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-6 reps
5-6 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
7
Side Crunch (Cable)
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Cable)
2 Sets
5-8 Reps
@8.5-9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7.5
@8.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@9.5
4
Cable Crossover
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@9.5
5
French Press
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
6
Bayesian Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8.5
@9.5
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7.5
@8.5
2
Leg Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@8
5
Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
6
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
Day 3
1
Standing Calf Raise
2 Sets
6-8 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9.5
4
Sissy Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@7.5
@8.5
6
Side Crunch (Cable)
3 Sets
8-15 Reps
@8
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
5-6 Reps
@7.5
@8.5
2
Bicep Curl (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7.5
@8.5
3
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7.5
@8.5
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
7
Side Crunch (Cable)
3 Sets
12 Reps
@10