Program Description
A way for me to focus on lifts I love, progress them, and recover. I find this way of lifting a good mix of being a gym rat and family man. Training week is structured: AB rest CD rest EF rest. I didn’t do it the app like that because I’m lazy 🤙
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedOct 24, 2025 09:33
- Last EditedOct 25, 2025 10:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Upper Back
11.1%
Front Delts
9.4%
Biceps
8.6%
Quadriceps
8.1%
Lats
7.5%
Middle Delts
7.2%
Hamstrings
6.9%
Chest
6.7%
Glutes
5.9%
Lower Back
5.1%
Rear Delts
2.6%
Forearms
2.3%
Abductors
2.2%
Abs
2.2%
Adductors
1.8%
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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
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
3
Leg Extension
1
50+ reps
RPE 10
4
Dip (Bodyweight)
1
25+ reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Diddy Parties
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Back Extension (Weighted)
4
12-20 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
4
Lying Leg Curl
1
50+ reps
RPE 10
5
Seated Behind-the-neck Press
3
8-12 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 9
3
Bench Press (Dumbbell)
1
50+ reps
RPE 10
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Extension
1
50+ reps
RPE 10
6
Upright Row (Cable)
3
12-16 reps
RPE 10
7
Decline Skullcrushers
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
3
1
5-8 reps
1-3 reps
RPE 9
RPE 10
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Lying Leg Curl
1
50+ reps
RPE 10
4
Wide Grip Pull-Up
1
25+ reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Hammer Curl (Cable)
1
50+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Press (45 Degrees)
1
50+ reps
RPE 10
5
Pec Deck (Machine)
1
50+ reps
RPE 10
6
Diddy Parties
3
8-12 reps
RPE 10
7
Decline Skullcrushers
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
4
10-16 reps
RPE 9
3
Back Extension (Weighted)
1
50+ reps
RPE 10
4
Lat Pulldown (Close Grip)
1
50+ reps
RPE 10
5
Lu Raise
3
8-12 reps
RPE 10
6
Bayesian Curl
3
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
50+ reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Front Squat (Barbell)4 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)4 Sets
8-12 Reps
@9
3
Leg Extension1 Set
50+ Reps
@10
4
Dip (Bodyweight)1 Set
25+ Reps
@10
5
Upright Row (Barbell)3 Sets
8-12 Reps
@9
6
Diddy Parties3 Sets
8-12 Reps
@10
7
Tricep Rope Push Down (Cable)1 Set
50+ Reps
@8
Day 2
1
Seated Wide-Grip Row (Cable)4 Sets
8-12 Reps
@9
2
Back Extension (Weighted)4 Sets
12-20 Reps
@10
3
Lat Pulldown (Close Grip)1 Set
50+ Reps
@10
4
Lying Leg Curl1 Set
50+ Reps
@10
5
Seated Behind-the-neck Press3 Sets
8-12 Reps
@10
6
Alternating Dumbbell Curl3 Sets
8-12 Reps
@10
7
Hammer Curl (Cable)1 Set
50 Reps
@8
Day 3
1
Dip (Weighted)4 Sets
5-8 Reps
@10
2
Leg Press (45 Degrees)4 Sets
8-12 Reps
@9
3
Bench Press (Dumbbell)1 Set
50+ Reps
@10
4
Chest Fly (Dumbbell)3 Sets
8-12 Reps
@9
5
Leg Extension1 Set
50+ Reps
@10
6
Upright Row (Cable)3 Sets
12-16 Reps
@10
7
Decline Skullcrushers3 Sets
8-12 Reps
@10
8
Tricep Rope Push Down (Cable)1 Set
50+ Reps
@10
Day 4
1
Zercher Deadlift3 Sets
1 Set
5-8 Reps
1-3 Reps
@9
@10
2
Seated Row (Cable)4 Sets
8-12 Reps
@9
3
Lying Leg Curl1 Set
50+ Reps
@10
4
Wide Grip Pull-Up1 Set
25+ Reps
@10
5
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
@10
6
Hammer Curl (Cable)1 Set
50+ Reps
@8
Day 5
1
Seated Military Press (Smith Machine)4 Sets
5-8 Reps
@10
2
Leg Extension3 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Leg Press (45 Degrees)1 Set
50+ Reps
@10
5
Pec Deck (Machine)1 Set
50+ Reps
@10
6
Diddy Parties3 Sets
8-12 Reps
@10
7
Decline Skullcrushers1 Set
50+ Reps
@10
Day 6
1
Leg Curl4 Sets
8-12 Reps
@9
2
Seated Wide-Grip Row (Cable)4 Sets
10-16 Reps
@9
3
Back Extension (Weighted)1 Set
50+ Reps
@10
4
Lat Pulldown (Close Grip)1 Set
50+ Reps
@10
5
Lu Raise3 Sets
8-12 Reps
@10
6
Bayesian Curl3 Sets
8-12 Reps
@10
7
Hammer Curl (Cable)1 Set
50+ Reps
@10