Program Description
Don't forget to eat.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedApr 13, 2025 03:34
- Last EditedApr 25, 2025 03:41
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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
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-14 reps
RPE 10
1B
Pull-Up (Neutral Grip, Weighted)
2
8-14 reps
RPE 10
1C
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
2A
Dip (Weighted)
3
5-10 reps
RPE 9
2B
Band Face Pull
3
10-20 reps
RPE 10
2C
Neck Extension
3
15-25 reps
RPE 10
3A
Ab Wheel
3
10-20 reps
RPE 10
3B
Incline Ez Barbell Row
2
8-14 reps
RPE 10
4A
Incline Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Pullover (Dumbbell)
3
12-20 reps
RPE 10
5A
Preacher Hammer Curl
3
8-14 reps
RPE 10
5B
Seated Good Morning
3
8-14 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Cable Wrist Rotation
3
10-20 reps
RPE 10
7A
Decline Russian Twist
3
10-20 reps
RPE 10
7B
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Z Press
3
5-10 reps
RPE 9
1B
Neck Rotation
3
2 mins
RPE 10
2
Power Shrug
3
5-10 reps
RPE 10
3A
Arnold Press
3
8-14 reps
RPE 10
3B
Reverse Bicep Curl (Barbell)
3
12-20 reps
RPE 10
3C
Farmer's Walk (Weighted)
3
1 mins
RPE 10
4A
JM Press
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
5A
Incline Bicep Curl
3
8-14 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
8-14 reps
RPE 10
6A
Tricep Extension (Cable)
3
10-16 reps
RPE 10
6B
One Arm Lateral Raise (Cable)
3
10-16 reps
RPE 10
7A
Preacher Curl (EZ Bar)
3
10-16 reps
RPE 10
7B
Skiiers
3
10-20 reps
RPE 10
8A
Preacher Hammer Curl
3
10-16 reps
RPE 10
8B
Cable Wrist Rotation
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
2
10-16 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-16 reps
RPE 10
2
Squat (Barbell)
2
5-10 reps
RPE 9
3
Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Split Squat (Smith Machine)
2
8-16 reps
RPE 10
5A
Hip Thrust (Barbell)
2
5-10 reps
RPE 10
5B
Neck Curl
3
15-25 reps
RPE 10
6A
Kettlebell Hip Flexion
3
8-14 reps
RPE 9
6B
One Leg Calf Raise
3
8-12 reps
RPE 10
7A
Nordic Curl
2
4-8 reps
RPE 9
7B
Lunge (Dumbbell)
2
10-20 reps
RPE 10
8A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
8B
Back Extension (Weighted)
3
8-12 reps
RPE 10
8C
Hip Abductor (Machine)
3
8-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Pull-Up (Weighted)2 Sets
8-14 Reps
@10
1B
Pull-Up (Neutral Grip, Weighted)2 Sets
8-14 Reps
@10
1C
Reverse Bicep Curl (Barbell)3 Sets
12-20 Reps
@10
2A
Dip (Weighted)3 Sets
5-10 Reps
@9
2B
Band Face Pull3 Sets
10-20 Reps
@10
2C
Neck Extension3 Sets
15-25 Reps
@10
3A
Ab Wheel3 Sets
10-20 Reps
@10
3B
Incline Ez Barbell Row2 Sets
8-14 Reps
@10
4A
Incline Fly Press (Dumbbell)3 Sets
8-14 Reps
@10
4B
Pullover (Dumbbell)3 Sets
12-20 Reps
@10
5A
Preacher Hammer Curl3 Sets
8-14 Reps
@10
5B
Seated Good Morning3 Sets
8-14 Reps
@10
6A
Seated Row (Cable)2 Sets
8-12 Reps
@10
6B
Cable Wrist Rotation3 Sets
10-20 Reps
@10
7A
Decline Russian Twist3 Sets
10-20 Reps
@10
7B
Decline Crunch (Weighted)3 Sets
10-20 Reps
@10
Day 2
1A
Z Press3 Sets
5-10 Reps
@9
1B
Neck Rotation3 Sets
2 mins
@10
2
Power Shrug3 Sets
5-10 Reps
@10
3A
Arnold Press3 Sets
8-14 Reps
@10
3B
Reverse Bicep Curl (Barbell)3 Sets
12-20 Reps
@10
3C
Farmer's Walk (Weighted)3 Sets
1 mins
@10
4A
JM Press3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)3 Sets
10-20 Reps
@10
5A
Incline Bicep Curl3 Sets
8-14 Reps
@10
5B
Lateral Raise (Dumbbell)3 Sets
8-14 Reps
@10
6A
Tricep Extension (Cable)3 Sets
10-16 Reps
@10
6B
One Arm Lateral Raise (Cable)3 Sets
10-16 Reps
@10
7A
Preacher Curl (EZ Bar)3 Sets
10-16 Reps
@10
7B
Skiiers3 Sets
10-20 Reps
@10
8A
Preacher Hammer Curl3 Sets
10-16 Reps
@10
8B
Cable Wrist Rotation3 Sets
10-20 Reps
@10
Day 3
1A
Lying Leg Curl2 Sets
10-16 Reps
@9
1B
Calf Raise (Leg Press)3 Sets
10-16 Reps
@10
2
Squat (Barbell)2 Sets
5-10 Reps
@9
3
Deadlift (Barbell)2 Sets
4-8 Reps
@9
4
Split Squat (Smith Machine)2 Sets
8-16 Reps
@10
5A
Hip Thrust (Barbell)2 Sets
5-10 Reps
@10
5B
Neck Curl3 Sets
15-25 Reps
@10
6A
Kettlebell Hip Flexion3 Sets
8-14 Reps
@9
6B
One Leg Calf Raise3 Sets
8-12 Reps
@10
7A
Nordic Curl2 Sets
4-8 Reps
@9
7B
Lunge (Dumbbell)2 Sets
10-20 Reps
@10
8A
Hip Adductor (Machine)3 Sets
8-12 Reps
@10
8B
Back Extension (Weighted)3 Sets
8-12 Reps
@10
8C
Hip Abductor (Machine)3 Sets
8-12 Reps
@10
Day 4
1A
Pull-Up (Weighted)2 Sets
8-14 Reps
@10
1B
Pull-Up (Neutral Grip, Weighted)2 Sets
8-14 Reps
@10
1C
Reverse Bicep Curl (Barbell)3 Sets
12-20 Reps
@10
2A
Dip (Weighted)3 Sets
5-10 Reps
@9
2B
Band Face Pull3 Sets
10-20 Reps
@10
2C
Neck Extension3 Sets
15-25 Reps
@10
3A
Ab Wheel3 Sets
10-20 Reps
@10
3B
Incline Ez Barbell Row2 Sets
8-14 Reps
@10
4A
Incline Fly Press (Dumbbell)3 Sets
8-14 Reps
@10
4B
Pullover (Dumbbell)3 Sets
12-20 Reps
@10
5A
Preacher Hammer Curl3 Sets
8-14 Reps
@10
5B
Seated Good Morning3 Sets
8-14 Reps
@10
6A
Seated Row (Cable)2 Sets
8-12 Reps
@10
6B
Cable Wrist Rotation3 Sets
10-20 Reps
@10
7A
Decline Russian Twist3 Sets
10-20 Reps
@10
7B
Decline Crunch (Weighted)3 Sets
10-20 Reps
@10
Day 5
1A
Z Press3 Sets
5-10 Reps
@9
1B
Neck Rotation3 Sets
2 mins
@10
2
Power Shrug3 Sets
5-10 Reps
@10
3A
Arnold Press3 Sets
8-14 Reps
@10
3B
Reverse Bicep Curl (Barbell)3 Sets
12-20 Reps
@10
3C
Farmer's Walk (Weighted)3 Sets
1 mins
@10
4A
JM Press3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)3 Sets
10-20 Reps
@10
5A
Incline Bicep Curl3 Sets
8-14 Reps
@10
5B
Lateral Raise (Dumbbell)3 Sets
8-14 Reps
@10
6A
Tricep Extension (Cable)3 Sets
10-16 Reps
@10
6B
One Arm Lateral Raise (Cable)3 Sets
10-16 Reps
@10
7A
Preacher Curl (EZ Bar)3 Sets
10-16 Reps
@10
7B
Skiiers3 Sets
10-20 Reps
@10
8A
Preacher Hammer Curl3 Sets
10-16 Reps
@10
8B
Cable Wrist Rotation3 Sets
10-20 Reps
@10
Day 6
1A
Lying Leg Curl2 Sets
10-16 Reps
@9
1B
Calf Raise (Leg Press)3 Sets
10-16 Reps
@10
2
Squat (Barbell)2 Sets
5-10 Reps
@9
3
Deadlift (Barbell)2 Sets
4-8 Reps
@9
4
Split Squat (Smith Machine)2 Sets
8-16 Reps
@10
5A
Hip Thrust (Barbell)2 Sets
5-10 Reps
@10
5B
Neck Curl3 Sets
15-25 Reps
@10
6A
Kettlebell Hip Flexion3 Sets
8-14 Reps
@9
6B
One Leg Calf Raise3 Sets
8-12 Reps
@10
7A
Nordic Curl2 Sets
4-8 Reps
@9
7B
Lunge (Dumbbell)2 Sets
10-20 Reps
@10
8A
Hip Adductor (Machine)3 Sets
8-12 Reps
@10
8B
Back Extension (Weighted)3 Sets
8-12 Reps
@10
8C
Hip Abductor (Machine)3 Sets
8-12 Reps
@10