Program Description
Get huge
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedJun 21, 2025 04:47
- Last EditedJun 25, 2025 04:40
Summary
**BEEJ** is an 18-week, high-intensity workout program designed to challenge your strength and endurance six days a week. This comprehensive plan incorporates a variety of exercises, including machine lifts, dumbbell movements, and bodyweight workouts, targeting all major muscle groups for balanced development. With a focus on progressive overload, you'll build muscle and enhance your overall fitness while keeping your workouts fresh and engaging. Get ready to push your limits and achieve your fitness goals with this structured and dynamic training regimen!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension4 Sets
12 Reps
@10
2
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@10
3
Seated Hamstring Curl4 Sets
12 Reps
@10
4
Split Squat (Dumbbell)4 Sets
8 Reps
@10
5
Walking Lunge4 Sets
10 Reps
@8
Day 2
1
Chest Press (Machine)4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@10
3A
Skull Crusher (Barbell)4 Sets
15 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
8 Reps
@10
4
Tricep Extension (Cable)4 Sets
12 Reps
@10
5
Pec Deck (Machine)4 Sets
8 Reps
@10
Day 3
1
Lat Pulldown3 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)3 Sets
8 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)3 Sets
8 Reps
@10
3B
Alternating Dumbbell Curl3 Sets
8 Reps
@10
4
Wide Grip Pull-Up4 Sets
99 Reps
@10
Day 4
1
Leg Extension4 Sets
12 Reps
@10
2
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@10
3
Seated Hamstring Curl4 Sets
12 Reps
@10
4
Split Squat (Dumbbell)4 Sets
8 Reps
@10
5
Walking Lunge4 Sets
10 Reps
@8
Day 5
1
Chest Press (Machine)4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@10
3A
Skull Crusher (Barbell)4 Sets
15 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
8 Reps
@10
4
Tricep Extension (Cable)4 Sets
12 Reps
@10
5
Pec Deck (Machine)4 Sets
8 Reps
@10
Day 6
1
Lat Pulldown3 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)3 Sets
8 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)3 Sets
8 Reps
@10
3B
Alternating Dumbbell Curl3 Sets
8 Reps
@10
4
Wide Grip Pull-Up4 Sets
99 Reps
@10