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Split Asher F

by Asher F.

Program Description

Get huge and strong

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    130 minutes
  • Created
    Mar 27, 2026 04:15
  • Last Edited
    Mar 29, 2026 12:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
10.1%
Upper Back
10.1%
Biceps
10.1%
Lats
7.8%
Hamstrings
7%
Quadriceps
7%
Chest
7%
Middle Delts
6.2%
Abs
4.7%
Glutes
3.9%
Calves
3.1%
Adductors
3.1%
Rear Delts
3.1%
Forearms
3.1%
Lower Back
1.6%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Press (45 Degrees)
1
6-10 reps
RPE 10
5
Leg Extension
2
6-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Cable Crunch
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Shoulder Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
2
6-10 reps
RPE 10
4
Chest Press (Machine)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Smith Machine)
2
6-10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
6-10 reps
RPE 10
5
Kelso Shrug (Chest Supported)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
8-10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Chest Fly (Machine)
2
6-10 reps
RPE 10
3
Shoulder Press (Machine)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
6
Seated Row (Machine)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Standing Calf Raise
2 Sets
8-10 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
4
Leg Press (45 Degrees)
1 Set
6-10 Reps
@10
5
Leg Extension
2 Sets
6-10 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
7
Cable Crunch
2 Sets
10-20 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
4
Chest Press (Machine)
1 Set
6-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
JM Press (Smith Machine)
2 Sets
6-10 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
2
T-Bar Row
2 Sets
6-10 Reps
@10
3
Seated Row (Machine)
2 Sets
6-10 Reps
@10
4
Reverse Pec Deck
2 Sets
6-10 Reps
@10
5
Kelso Shrug (Chest Supported)
2 Sets
6-10 Reps
@10
6
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
7
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
Day 4
1
Straight Leg Calf Raise
2 Sets
8-10 Reps
@10
2
Hack Squat
2 Sets
6-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
10-20 Reps
@10
Day 5
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
5
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
6
Seated Row (Machine)
2 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
8
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
9
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10