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Operation: Bench 225 (Low Volume) (Weeks 1-5)

by Aniketh N.
2 athletes joined

Program Description

225 Bench, 315 Squat, 365 RDL, and 16+ Inch arms. Horse around some heavy weight while bringing up lagging muscles.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 25, 2024 11:02
  • Last Edited
    Oct 06, 2024 05:53
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Low-To-High Cable Flyes
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
Close-Grip Barbell Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
8-12 reps
RPE 10
2
Rear Delt Row (Dumbbell)
1
8-12 reps
RPE 10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
4
Close-Grip High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
5
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
6
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
7
Dip (Weighted)
1
1-3 reps
RPE 10
8A
Dual-Rope Pushdowns
1
8-12 reps
RPE 10
8B
Overhead Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
9
Bench-Supported Forearm Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
High-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
6
Wide-Grip Barbell Row
1
5-8 reps
RPE 10
7
T-Bar Row
1
5-8 reps
RPE 10
8
Underhand Lat Pulldown
1
6-10 reps
RPE 10
9
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Lying Leg Curl
1
8-12 reps
RPE 10
3
Squat (Barbell)
1
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
8-12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Rear Delt Fly (Cable)
1 Set
8-12 Reps
@10
3
Bench Press (Barbell)
1 Set
5-8 Reps
@10
4
Low-To-High Cable Flyes
1 Set
8-12 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5B
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
6
Wide-Grip Barbell Row
1 Set
5-8 Reps
@10
7
Close-Grip Barbell Row
1 Set
5-8 Reps
@10
8
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
9
Preacher Hammer Curl (Machine)
1 Set
6-10 Reps
@10
Day 2
1
Lu Raise
1 Set
8-12 Reps
@10
2
Rear Delt Row (Dumbbell)
1 Set
8-12 Reps
@10
3
Standing Behind-The-Neck Shoulder Press (Barbell)
1 Set
6-10 Reps
@10
4
Close-Grip High-Incline Bench Press (Barbell)
1 Set
5-8 Reps
@10
5
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
6
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@10
7
Dip (Weighted)
1 Set
1-3 Reps
@10
8A
Dual-Rope Pushdowns
1 Set
8-12 Reps
@10
8B
Overhead Rope Tricep Extension (Cable)
1 Set
8-12 Reps
@10
9
Bench-Supported Forearm Curl (Dumbbell)
1 Set
8-12 Reps
@10
Day 3
1
One Arm Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Rear Delt Fly (Cable)
1 Set
8-12 Reps
@10
3
High-Incline Bench Press (Barbell)
1 Set
5-8 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5B
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
6
Wide-Grip Barbell Row
1 Set
5-8 Reps
@10
7
T-Bar Row
1 Set
5-8 Reps
@10
8
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
9
Preacher Hammer Curl (Machine)
1 Set
6-10 Reps
@10
Day 4
1
Leg Extension
1 Set
8-12 Reps
@10
2
Lying Leg Curl
1 Set
8-12 Reps
@10
3
Squat (Barbell)
1 Set
6-10 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@10
5
Seated Calf Raise
1 Set
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
8-12 Reps
@10