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BoostcampPNG

High Frequency Full Body

by Aadit K.

Program Description

To help build strength and size

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 17, 2025 03:18
  • Last Edited
    Mar 21, 2025 11:46

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-9 reps
RPE 10
2
Overhead Press (Barbell)
1
4-9 reps
RPE 10
3
Seated Dip (Machine)
1
4-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Single Arm Row (Cable)
1
4-9 reps
RPE 10
7
Pendlay Row
1
4-9 reps
RPE 10
8
Hammer Curl
1
8-12 reps
RPE 10
9
Front Squat (Barbell)
1
12-20 reps
RPE 10
10
Romanian Deadlift (Barbell)
1
12-20 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Hamstring Curl
1
15-25 reps
RPE 10
13
Calf Raise (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-9 reps
RPE 10
2
Hang Clean
1
4-9 reps
RPE 10
3
Leg Extension
1
8-12 reps
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Pull-Up (Band)
1
12-20 reps
RPE 10
7
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
8
Preacher Curl (EZ Bar)
1
15-25 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
1
15-25 reps
RPE 10
10
Behind The Back Lateral Raise (Cable)
1
15-25 reps
RPE 10
11
Deficit Push Up
1
12-20 reps
RPE 10
12
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
13
Landmine Press
1
12-20 reps
RPE 10
14
JM Press (Smith Machine)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
4-9 reps
RPE 10
2
Dumbbell Row
1
4-9 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
4-9 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
4-9 reps
RPE 10
6
Bench Press (Close Grip)
1
8-12 reps
RPE 10
7
Lateral Raise (Machine)
1
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Good Morning
1
12-20 reps
RPE 10
10
Hack Squat
1
12-20 reps
RPE 10
11
Glute-Ham Raise
1
15-25 reps
RPE 10
12
Sissy Squat (Weighted)
1
15-25 reps
RPE 10
13
Single Leg Calf Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-9 reps
RPE 10
2
Leg Press (45 Degrees)
1
4-9 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Goblet Squat
1
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
1
8-12 reps
RPE 10
6
Dip (Bodyweight)
1
12-20 reps
RPE 10
7
Lateral Raise (Cable)
1
15-25 reps
RPE 10
8
Face Pull
1
15-25 reps
RPE 10
9
Bicep Curl (Machine)
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Lat Pulldown
1
12-20 reps
RPE 10
12
Chest Press (Machine)
1
12-20 reps
RPE 10
13
Meadow Row
1
12-20 reps
RPE 10
14
Upright Row (Barbell)
1
12-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
1 Set
4-9 Reps
@10
2
Hang Clean
1 Set
4-9 Reps
@10
3
Leg Extension
1 Set
8-12 Reps
@10
4
Lying Leg Curl
1 Set
8-12 Reps
@10
5
Seated Calf Raise
1 Set
8-12 Reps
@10
6
Pull-Up (Band)
1 Set
12-20 Reps
@10
7
Skull Crusher (Dumbbell)
1 Set
15-25 Reps
@10
8
Preacher Curl (EZ Bar)
1 Set
15-25 Reps
@10
9
Single Arm Rear Delt Cable Fly
1 Set
15-25 Reps
@10
10
Behind The Back Lateral Raise (Cable)
1 Set
15-25 Reps
@10
11
Deficit Push Up
1 Set
12-20 Reps
@10
12
Chest Supported Row (Machine)
1 Set
12-20 Reps
@10
13
Landmine Press
1 Set
12-20 Reps
@10
14
JM Press (Smith Machine)
1 Set
12-20 Reps
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
4-9 Reps
@10
2
Dumbbell Row
1 Set
4-9 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@10
4
Incline Bench Press (Dumbbell)
1 Set
4-9 Reps
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
4-9 Reps
@10
6
Bench Press (Close Grip)
1 Set
8-12 Reps
@10
7
Lateral Raise (Machine)
1 Set
8-12 Reps
@10
8
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
9
Good Morning
1 Set
12-20 Reps
@10
10
Hack Squat
1 Set
12-20 Reps
@10
11
Glute-Ham Raise
1 Set
15-25 Reps
@10
12
Sissy Squat (Weighted)
1 Set
15-25 Reps
@10
13
Single Leg Calf Raise
1 Set
15-25 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
4-9 Reps
@10
2
Leg Press (45 Degrees)
1 Set
4-9 Reps
@10
3
Leg Curl
1 Set
8-12 Reps
@10
4
Goblet Squat
1 Set
8-12 Reps
@10
5
Calf Raise (Leg Press)
1 Set
8-12 Reps
@10
6
Dip (Bodyweight)
1 Set
12-20 Reps
@10
7
Lateral Raise (Cable)
1 Set
15-25 Reps
@10
8
Face Pull
1 Set
15-25 Reps
@10
9
Bicep Curl (Machine)
1 Set
15-25 Reps
@10
10
Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
11
Lat Pulldown
1 Set
12-20 Reps
@10
12
Chest Press (Machine)
1 Set
12-20 Reps
@10
13
Meadow Row
1 Set
12-20 Reps
@10
14
Upright Row (Barbell)
1 Set
12-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
4-9 Reps
@10
2
Overhead Press (Barbell)
1 Set
4-9 Reps
@10
3
Seated Dip (Machine)
1 Set
4-9 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
5
Single Arm Tricep Extension (Cable)
1 Set
8-12 Reps
@10
6
Single Arm Row (Cable)
1 Set
4-9 Reps
@10
7
Pendlay Row
1 Set
4-9 Reps
@10
8
Hammer Curl
1 Set
8-12 Reps
@10
9
Front Squat (Barbell)
1 Set
12-20 Reps
@10
10
Romanian Deadlift (Barbell)
1 Set
12-20 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Seated Hamstring Curl
1 Set
15-25 Reps
@10
13
Calf Raise (Machine)
1 Set
15-25 Reps
@10