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Chest and back, sharms, legs

by A Morrell

Program Description

Get muscles and goth baddies. Pretty quick workouts with supersets.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 01, 2026 12:01
  • Last Edited
    Mar 01, 2026 12:21
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.8%
Triceps
10.2%
Upper Back
10.2%
Lats
10.2%
Front Delts
8%
Chest
8%
Quadriceps
8%
Glutes
6.3%
Hamstrings
6.3%
Abductors
4%
Middle Delts
3.4%
Forearms
3.4%
Adductors
2.8%
Abs
2.8%
Lower Back
2.3%
Calves
2.3%
Rear Delts
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
1B
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
2A
Bicep Curl (Cable)
1
10 reps
RPE 10
2B
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 10
RPE 10
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
1
10 reps
RPE 10
5B
Push Up
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
10 reps
6 reps
RPE 9
RPE 10
2A
Pull-Up (Bodyweight)
3
10 reps
RPE 10
2B
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 10
RPE 10
5A
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5B
Lat Prayer
1
1
10 reps
12 reps
RPE 10
RPE 10
6
Decline Crunch (Weighted)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 10
1B
Hip Adductor (Machine)
2
12 reps
RPE 10
2A
Back Extension
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 9.5
RPE 10
3A
Calf Raise (Leg Press)
2
12 reps
RPE 10
3B
Leg Extension
1
2
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
10 reps
RPE 10
5
Walking Lunge (Dumbbell)
1
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
1B
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
2A
Bicep Curl (Cable)
1 Set
10 Reps
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
10 Reps
@10
@10
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
5B
Push Up
1 Set
10 Reps
@10
Day 3
1A
Hip Abductor (Machine)
2 Sets
12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
12 Reps
@10
2A
Back Extension
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
2B
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@9.5
@10
3A
Calf Raise (Leg Press)
2 Sets
12 Reps
@10
3B
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
10 Reps
@10
5
Walking Lunge (Dumbbell)
1 Set
10 Reps
@10
Day 2
1
Bench Press (Paused)
1 Set
1 Set
10 Reps
6 Reps
@9
@10
2A
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
2B
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
3
Chest Fly (Machine)
2 Sets
10 Reps
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
5A
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
5B
Lat Prayer
1 Set
1 Set
10 Reps
12 Reps
@10
@10
6
Decline Crunch (Weighted)
2 Sets
10 Reps
@10
Day 4
1A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
1B
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
2A
Bicep Curl (Cable)
1 Set
10 Reps
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
10 Reps
@10
@10
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
5B
Push Up
1 Set
10 Reps
@10
Day 6
1A
Hip Abductor (Machine)
2 Sets
12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
12 Reps
@10
2A
Back Extension
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
2B
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@9.5
@10
3A
Calf Raise (Leg Press)
2 Sets
12 Reps
@10
3B
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl
2 Sets
10 Reps
@10
5
Walking Lunge (Dumbbell)
1 Set
10 Reps
@10
Day 5
1
Bench Press (Paused)
1 Set
1 Set
10 Reps
6 Reps
@9
@10
2A
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
2B
Incline Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
3
Chest Fly (Machine)
2 Sets
10 Reps
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
5A
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
5B
Lat Prayer
1 Set
1 Set
10 Reps
12 Reps
@10
@10
6
Decline Crunch (Weighted)
2 Sets
10 Reps
@10