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The Bodybuilding Transformation System

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Program Description

šŸ“… Split Overview šŸ”¹ Monday: Upper (Strength Focus) šŸ”¹ Tuesday: Lower (Strength Focus) šŸ”¹ Wednesday: Rest šŸ”¹ Thursday: Pull (Hypertrophy Focus) šŸ”¹ Friday: Push (Hypertrophy Focus) šŸ”¹ Saturday: Legs (Hypertrophy Focus) šŸ”¹ Sunday: Rest šŸ”„ Program Highlights āœ… Progressive overload using reps, weight, form, and mind-muscle connection āœ… Every last set taken to failure for maximum muscle growth āœ… Emphasis on long-length tension for optimal hypertrophy āœ… High-tension machine & cable exercises prioritized for safety and intensity

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 10, 2025 11:26
  • Last Edited
    Oct 13, 2025 10:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
1
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 7
RPE 8
2
Pec Deck
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 8
RPE 9
3
Wide-Grip Lat Pulldown
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 7
RPE 8
4
High-Cable Lateral Raise
2
2
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 8
RPE 9
5
Single-Arm DB Row
2
2
2
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 8
RPE 9
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 8
RPE 9
7
Bayesian Cable Curl
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
3
Wide-Grip Lat Pulldown
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
2
2
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
3
Wide-Grip Lat Pulldown
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
2
2
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
3
Wide-Grip Lat Pulldown
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
2
2
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
3
Wide-Grip Lat Pulldown
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
2
2
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 7
RPE 8
2
Pec Deck
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
3
Dual-Handle Lat Pulldown
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
5
Single-Arm DB Row
2
2
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 8
RPE 9
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
7
Bayesian Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
Dual-Handle Lat Pulldown
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
4
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
Dual-Handle Lat Pulldown
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
4
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
Dual-Handle Lat Pulldown
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
4
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
Dual-Handle Lat Pulldown
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
4
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
Dual-Handle Lat Pulldown
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
4
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45Ā° Incline Machine Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
Dual-Handle Lat Pulldown
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Single-Arm DB Row
2
4
2
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Bayesian Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 8
RPE 9
2
Smith Machine Squat
1
1
1
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 7
RPE 8
3
Barbell RDL
1
1
1
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 7
RPE 8
4
Lever Leg Extension
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 8
RPE 9
5
Standing Machine Calf Raise
1
1
1
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 8
RPE 9
6
Decline Weighted Crunch
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Smith Machine Squat
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Barbell RDL
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
5
Standing Machine Calf Raise
1
1
1
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 9
RPE 10
6
Decline Weighted Crunch
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Smith Machine Squat
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Barbell RDL
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
5
Standing Machine Calf Raise
1
1
1
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 9
RPE 10
6
Decline Weighted Crunch
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Smith Machine Squat
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Barbell RDL
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
5
Standing Machine Calf Raise
1
1
1
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 9
RPE 10
6
Decline Weighted Crunch
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Smith Machine Squat
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Barbell RDL
1
1
2
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
5
Standing Machine Calf Raise
1
1
1
6-10 reps
6-8 reps
6-8 reps
RPE 4
RPE 9
RPE 10
6
Decline Weighted Crunch
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 8
RPE 9
2
High-Bar Back Squat
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 7
RPE 8
3
Weighted 45Ā° Hyperextension
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 7
RPE 8
4
Lever Leg Extension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
5
Leg Press Calf Press
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 8
RPE 9
6
Machine Crunch
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
High-Bar Back Squat
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Weighted 45Ā° Hyperextension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Leg Press Calf Press
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Machine Crunch
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
High-Bar Back Squat
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Weighted 45Ā° Hyperextension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Leg Press Calf Press
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Machine Crunch
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
High-Bar Back Squat
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Weighted 45Ā° Hyperextension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Leg Press Calf Press
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Machine Crunch
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
High-Bar Back Squat
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Weighted 45Ā° Hyperextension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Leg Press Calf Press
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Machine Crunch
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
High-Bar Back Squat
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Weighted 45Ā° Hyperextension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Leg Press Calf Press
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Machine Crunch
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lever Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
High-Bar Back Squat
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Weighted 45Ā° Hyperextension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Leg Press Calf Press
1
2
1
6-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 9
RPE 10
6
Machine Crunch
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral-Grip Lat Pulldown
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 7
RPE 8
2
Chest-Supported T-Bar Row
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 8
RPE 9
3
Neutral-Grip Seated Cable Row
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
4
Rope Face Pull
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 8
RPE 9
6
EZ-Bar Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
7
Machine Preacher Curl
1
1
6-10 reps
12-15 reps
RPE 4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral-Grip Lat Pulldown
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Neutral-Grip Seated Cable Row
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
Rope Face Pull
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
EZ-Bar Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Machine Preacher Curl
1
1
6-10 reps
12-15 reps
RPE 4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral-Grip Lat Pulldown
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Neutral-Grip Seated Cable Row
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
Rope Face Pull
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
EZ-Bar Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Machine Preacher Curl
1
1
6-10 reps
12-15 reps
RPE 4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral-Grip Lat Pulldown
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Neutral-Grip Seated Cable Row
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
Rope Face Pull
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
EZ-Bar Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Machine Preacher Curl
1
1
6-10 reps
12-15 reps
RPE 4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neutral-Grip Lat Pulldown
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Neutral-Grip Seated Cable Row
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
Rope Face Pull
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
EZ-Bar Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Machine Preacher Curl
1
1
6-10 reps
12-15 reps
RPE 4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Machine Pulldown
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 7
RPE 8
2
Chest-Supported T-Bar Row
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 7
RPE 8
3
Arm-Out Single-Arm DB Row
2
2
2
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
4
Reverse Pec Deck Flye
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4
RPE 4
RPE 8
RPE 9
6
Cable Rope Hammer Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
7
DB Concentration Curl
2
2
6-10 reps
15-20 reps
RPE 4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Machine Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Arm-Out Single-Arm DB Row
2
2
2
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
Reverse Pec Deck Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Cable Rope Hammer Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
DB Concentration Curl
2
2
2
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Machine Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Arm-Out Single-Arm DB Row
2
2
2
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
Reverse Pec Deck Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Cable Rope Hammer Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
DB Concentration Curl
2
2
2
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Machine Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Arm-Out Single-Arm DB Row
2
2
2
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
Reverse Pec Deck Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Cable Rope Hammer Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
DB Concentration Curl
2
2
2
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Machine Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Arm-Out Single-Arm DB Row
2
2
2
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
Reverse Pec Deck Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Cable Rope Hammer Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
DB Concentration Curl
2
2
2
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Machine Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Arm-Out Single-Arm DB Row
2
2
2
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
Reverse Pec Deck Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Cable Rope Hammer Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
DB Concentration Curl
2
2
2
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Machine Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Chest-Supported T-Bar Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Arm-Out Single-Arm DB Row
2
2
2
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
Reverse Pec Deck Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
DB Shrug
1
1
1
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Cable Rope Hammer Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
DB Concentration Curl
2
2
2
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 7
RPE 8
2
Machine Shoulder Press
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 7
RPE 8
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
6
Cable Triceps Kickback
2
2
6-10 reps
12-15 reps
RPE 4
RPE 9
7
Roman Chair Leg Raise
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Machine Shoulder Press
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
6
Cable Triceps Kickback
2
2
6-10 reps
12-15 reps
RPE 4
RPE 10
7
Roman Chair Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Machine Shoulder Press
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
6
Cable Triceps Kickback
2
2
6-10 reps
12-15 reps
RPE 4
RPE 10
7
Roman Chair Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Machine Shoulder Press
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
6
Cable Triceps Kickback
2
2
6-10 reps
12-15 reps
RPE 4
RPE 10
7
Roman Chair Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Machine Shoulder Press
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
2
2
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Overhead Cable Triceps Extension (Bar)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
6
Cable Triceps Kickback
2
2
6-10 reps
12-15 reps
RPE 4
RPE 10
7
Roman Chair Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 7
RPE 8
2
Seated DB Shoulder Press
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 7
RPE 8
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
4
High-Cable Lateral Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
5
EZ-Bar Skull Crusher
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
6
Triceps Pressdown (Bar)
1
1
6-10 reps
15-20 reps
RPE 4
RPE 9
7
Long-Lever Plank
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated DB Shoulder Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
EZ-Bar Skull Crusher
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
7
Long-Lever Plank
3
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated DB Shoulder Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
EZ-Bar Skull Crusher
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
7
Long-Lever Plank
3
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated DB Shoulder Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
EZ-Bar Skull Crusher
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
7
Long-Lever Plank
3
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated DB Shoulder Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
EZ-Bar Skull Crusher
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
7
Long-Lever Plank
3
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated DB Shoulder Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
EZ-Bar Skull Crusher
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
7
Long-Lever Plank
3
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Flat Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated DB Shoulder Press
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Low-To-High Cable Crossover
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
EZ-Bar Skull Crusher
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 4
RPE 9
RPE 10
7
Long-Lever Plank
3
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press_
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 7
RPE 8
2
Seated Leg Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
3
DB Bulgarian Split Squat
2
2
2
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 7
RPE 9
4
Lever Leg Extension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
5
Machine Hip Adduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
6
Machine Hip Abduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
7
Seated - Calf Raise
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press_
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
DB Bulgarian Split Squat
2
2
2
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Seated - Calf Raise
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press_
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
DB Bulgarian Split Squat
2
2
2
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Seated - Calf Raise
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press_
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
DB Bulgarian Split Squat
2
2
2
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Seated - Calf Raise
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press_
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
3
DB Bulgarian Split Squat
2
2
2
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
7
Seated - Calf Raise
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Hack Squat
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 7
RPE 8
2
Seated Leg Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
3
Smith Machine Static Lunge
2
2
2
2
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 7
RPE 8
4
Lever Leg Extension
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
5
Machine Hip Adduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
6
Machine Hip Abduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
7
Standing Machine Calf Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Hack Squat
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
3
Smith Machine Static Lunge
2
2
2
2
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
Standing Machine Calf Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Hack Squat
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
3
Smith Machine Static Lunge
2
2
2
2
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
Standing Machine Calf Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Hack Squat
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
3
Smith Machine Static Lunge
2
2
2
2
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
Standing Machine Calf Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Hack Squat
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
3
Smith Machine Static Lunge
2
2
2
2
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
Standing Machine Calf Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Hack Squat
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
3
Smith Machine Static Lunge
2
2
2
2
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
Standing Machine Calf Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sled Hack Squat
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Seated Leg Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
3
Smith Machine Static Lunge
2
2
2
2
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Lever Leg Extension
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
5
Machine Hip Adduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
6
Machine Hip Abduction
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
7
Standing Machine Calf Raise
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 4
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
45Ā° Incline Machine Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
6-8 Reps
6-8 Reps
@4
@4
@7
@8
2
Pec Deck
1 Set
1 Set
1 Set
6-10 Reps
8-10 Reps
8-10 Reps
@4
@8
@9
3
Wide-Grip Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
8-10 Reps
8-10 Reps
@4
@7
@8
4
High-Cable Lateral Raise
2 Sets
2 Sets
2 Sets
6-10 Reps
8-10 Reps
8-10 Reps
@4
@8
@9
5
Single-Arm DB Row
2 Sets
2 Sets
2 Sets
6-10 Reps
6-8 Reps
6-8 Reps
@4
@8
@9
6
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
1 Set
6-10 Reps
8-10 Reps
8-10 Reps
@4
@8
@9
7
Bayesian Cable Curl
1 Set
1 Set
1 Set
6-10 Reps
8-10 Reps
8-10 Reps
@4
@8
@9
Day 2
1
Lever Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@4
@4
@8
@9
2
Smith Machine Squat
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
6-8 Reps
6-8 Reps
@4
@4
@7
@8
3
Barbell RDL
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
6-8 Reps
6-8 Reps
@4
@4
@7
@8
4
Lever Leg Extension
1 Set
1 Set
1 Set
6-10 Reps
8-10 Reps
8-10 Reps
@4
@8
@9
5
Standing Machine Calf Raise
1 Set
1 Set
1 Set
6-10 Reps
6-8 Reps
6-8 Reps
@4
@8
@9
6
Decline Weighted Crunch
1 Set
1 Set
1 Set
6-10 Reps
8-10 Reps
8-10 Reps
@4
@8
@9
Day 3
1
Neutral-Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@4
@4
@7
@8
2
Chest-Supported T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@4
@4
@8
@9
3
Neutral-Grip Seated Cable Row
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
4
Rope Face Pull
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
5
DB Shrug
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
10-12 Reps
10-12 Reps
@4
@4
@8
@9
6
EZ-Bar Cable Curl
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
7
Machine Preacher Curl
1 Set
1 Set
6-10 Reps
12-15 Reps
@4
@9
Day 4
1
Flat Machine Chest Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@4
@4
@7
@8
2
Machine Shoulder Press
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@4
@4
@7
@8
3
Low-To-High Cable Crossover
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
4
High-Cable Lateral Raise
2 Sets
2 Sets
2 Sets
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
5
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
6
Cable Triceps Kickback
2 Sets
2 Sets
6-10 Reps
12-15 Reps
@4
@9
7
Roman Chair Leg Raise
3 Sets
10-20 Reps
@9
Day 5
1
Leg Press_
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@4
@4
@7
@8
2
Seated Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
3
DB Bulgarian Split Squat
2 Sets
2 Sets
2 Sets
2 Sets
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@4
@4
@7
@9
4
Lever Leg Extension
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
5
Machine Hip Adduction
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
6
Machine Hip Abduction
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9
7
Seated - Calf Raise
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@4
@8
@9