Program Description
4 division routine
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedSep 24, 2025 08:57
- Last EditedOct 06, 2025 07:30
Summary
Unlock your strength potential with the "Four divisions, like two divisions" program! Over 18 weeks, you'll engage in a focused 4-day split that targets your chest, shoulders, and triceps, ensuring balanced muscle development and optimal recovery. Each session is packed with a variety of exercises, including classic lifts like the Bench Press and innovative moves like the Cable Crossover, designed to push your limits and enhance your upper body strength. Equip yourself with the full gym setup and get ready to transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Biceps
11.1%
Front Delts
10.7%
Lats
10%
Upper Back
9.8%
Middle Delts
9.8%
Chest
8.8%
Glutes
4.6%
Quadriceps
4.4%
Abs
4.4%
Hamstrings
4.2%
Rear Delts
3.1%
Adductors
1.5%
Forearms
1.5%
Abductors
1.3%
Lower Back
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
2
Bench Press (Barbell)
3
3-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Cable Crossover
3
8-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 8.5
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
7
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
9
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
10
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
12
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8.5
13
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8.5
14
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8.5
15
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-12 reps
RPE 8.5
1B
Wide Grip Pull-Up
3
8-12 reps
RPE 8.5
2A
Barbell Row
3
8-12 reps
RPE 8.5
2B
T-Bar Row
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
8-12 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
5
Straight Arm Pulldown
3
8-12 reps
RPE 8.5
6
Single Arm Iso Row
3
8-12 reps
RPE 8.5
7
Dumbbell Bench Pullover
3
8-12 reps
RPE 8.5
8
Lying Leg Curl
3
8-12 reps
RPE 8.5
9A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
9B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
10
Hip Thrust (Barbell)
3
8-12 reps
RPE 8.5
11
Seated Dumbbell Curl
3
8-12 reps
RPE 8.5
12
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
13
Bicep Curl (Barbell)
3
8-12 reps
RPE 8.5
14
Bicep Curl (Machine)
3
8-12 reps
RPE 8.5
15
Concentration Curl
3
8-12 reps
RPE 8.5
16
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
17
Alternating Dumbbell Curl
3
8-12 reps
RPE 8.5
18
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-7 reps
RPE 8.5
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Shoulder Press (Machine)
3
8-12 reps
RPE 8.5
2B
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8.5
2C
Seated Military Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 8.5
5
Chest Press (Machine)
3
8-12 reps
RPE 8.5
6
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
7
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
AMRAP
RPE 8.5
2
Sit Up
3
AMRAP
RPE 8.5
3
Hanging Leg Raise
3
AMRAP
RPE 8.5
4
inner thigh
3
8-12 reps
RPE 8.5
5
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
6
Squat (Barbell)
3
3-7 reps
RPE 8.5
7
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
8
Leg Extension
3
8-12 reps
RPE 8.5
9
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
10
High Row
3
8-12 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)3 Sets
8-12 Reps
@8.5
2
Bench Press (Barbell)3 Sets
3-7 Reps
@8.5
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8.5
4
Cable Crossover3 Sets
8-12 Reps
@8.5
5
Dip (Bodyweight)3 Sets
AMRAP
@8.5
6
Shoulder Press (Machine)3 Sets
8-12 Reps
@8.5
7
Shoulder Press (Plate Loaded)3 Sets
8-12 Reps
@8.5
8
Lateral Raise (Dumbbell)3 Sets
AMRAP
@8.5
9
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@8.5
10
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@8.5
11
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@8.5
12
Overhead Extension (Dumbbell)3 Sets
8-12 Reps
@8.5
13
Skull Crusher (Dumbbell)3 Sets
8-12 Reps
@8.5
14
Lying Tricep Extension (Barbell)3 Sets
8-12 Reps
@8.5
15
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8.5
Day 2
1A
Lat Pulldown3 Sets
8-12 Reps
@8.5
1B
Wide Grip Pull-Up3 Sets
8-12 Reps
@8.5
2A
Barbell Row3 Sets
8-12 Reps
@8.5
2B
T-Bar Row3 Sets
8-12 Reps
@8.5
3
Seated Row (Cable)3 Sets
8-12 Reps
@8.5
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
@8.5
5
Straight Arm Pulldown3 Sets
8-12 Reps
@8.5
6
Single Arm Iso Row3 Sets
8-12 Reps
@8.5
7
Dumbbell Bench Pullover3 Sets
8-12 Reps
@8.5
8
Lying Leg Curl3 Sets
8-12 Reps
@8.5
9A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8.5
9B
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@8.5
10
Hip Thrust (Barbell)3 Sets
8-12 Reps
@8.5
11
Seated Dumbbell Curl3 Sets
8-12 Reps
@8.5
12
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@8.5
13
Bicep Curl (Barbell)3 Sets
8-12 Reps
@8.5
14
Bicep Curl (Machine)3 Sets
8-12 Reps
@8.5
15
Concentration Curl3 Sets
8-12 Reps
@8.5
16
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@8.5
17
Alternating Dumbbell Curl3 Sets
8-12 Reps
@8.5
18
Reverse Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@8.5
Day 3
1A
Overhead Press (Barbell)3 Sets
3-7 Reps
@8.5
1B
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
@8.5
2A
Shoulder Press (Machine)3 Sets
8-12 Reps
@8.5
2B
Shoulder Press (Plate Loaded)3 Sets
8-12 Reps
@8.5
2C
Seated Military Press (Smith Machine)3 Sets
8-12 Reps
@8.5
3
Lateral Raise (Dumbbell)3 Sets
AMRAP
@8.5
4
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@8.5
5
Chest Press (Machine)3 Sets
8-12 Reps
@8.5
6
Incline Chest Press (Machine)3 Sets
8-12 Reps
@8.5
7
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
@8.5
Day 4
1
Ab Wheel3 Sets
AMRAP
@8.5
2
Sit Up3 Sets
AMRAP
@8.5
3
Hanging Leg Raise3 Sets
AMRAP
@8.5
4
inner thigh3 Sets
8-12 Reps
@8.5
5
Hip Abductor (Machine)3 Sets
8-12 Reps
@8.5
6
Squat (Barbell)3 Sets
3-7 Reps
@8.5
7
Leg Press (45 Degrees)3 Sets
8-12 Reps
@8.5
8
Leg Extension3 Sets
8-12 Reps
@8.5
9
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
@8.5
10
High Row3 Sets
8-12 Reps
@8.5