The Min-Max Program by JN

by Juwi
1 athletes joined

Program Description

To maximize hypertrophy for lifters who only have about 45 minutes to train, 4 to 5 times per week. That’s simply not enough time to do 3 to 4 sets of every exercise. Instead, you’ll do just 1 or 2 hard sets of most exercises, usually taking them to failure. This setup gives you the opportunity to focus more on quality over quantity. In my coaching experience, lowvolume, high-intensity training leads to better focus and execution on each individual set. When you know you only have 1 or 2 sets to get the job done, there’s no room to coast. You have to make every set count. It also helps reduce junk volume—excessive sets that have severely diminishing returns or sets that aren’t especially challenging or stimulating. By keeping volume lower and effort higher, you maximize efficiency and avoid wasting time or energy.

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 16, 2025 11:30
  • Last Edited
    Oct 16, 2025 12:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Upper Back
11.1%
Glutes
10.6%
Hamstrings
10.1%
Biceps
9.6%
Forearms
7.2%
Lats
6.7%
Abs
6.7%
Triceps
6.3%
Chest
4.8%
Calves
4.6%
Abductors
2.9%
Lower Back
2.4%
Front Delts
1.9%
Adductors
1.4%
Middle Delts
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
2
6-8 reps
RPE 6-8
2
Pec Deck (Machine)
2
6-8 reps
RPE 6-8
3
Incline DB Y-Raise
2
8-10 reps
RPE 6-8
4
Wide Grip Pull-Up
2
6-8 reps
RPE 8-9
5
Kelso Shrug
2
6-8 reps
RPE 6-8
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 6-8
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 6-8
8
Lying Leg Raise
2
6-8 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
2
6-8 reps
RPE 6-8
2
Pec Deck (Machine)
2
6-8 reps
RPE 6-8
3
Incline DB Y-Raise
2
8-10 reps
RPE 6-8
4
Wide Grip Pull-Up
2
6-8 reps
RPE 8-9
5
Kelso Shrug
2
6-8 reps
RPE 6-8
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 6-8
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 6-8
8
Lying Leg Raise
2
6-8 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Incline DB Y-Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 6-8
2
Squat (Barbell)
2
6-8 reps
RPE 6-8
3
Lunge (Dumbbell)
2
6-8 reps
RPE 6-8
4
Leg Extension
2
6-8 reps
RPE 6-8
5
Hip Abductor (Machine)
2
6-8 reps
RPE 6-8
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 6-8
2
Squat (Barbell)
2
6-8 reps
RPE 6-8
3
Lunge (Dumbbell)
2
6-8 reps
RPE 6-8
4
Leg Extension
2
6-8 reps
RPE 6-8
5
Hip Abductor (Machine)
2
6-8 reps
RPE 6-8
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 6-8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 6-8
3
Shrug (Barbell)
2
6-8 reps
RPE 6-8
4
Bench Press (Smith Machine)
2
8-10 reps
RPE 6-8
5
High-Cable Lateral Raise
2
8-10 reps
RPE 6-8
6
1-Arm Reverse Pec Deck
2
8-10 reps
RPE 6-8
7
Cable Crunch
2
6-8 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 6-8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 6-8
3
Shrug (Barbell)
2
6-8 reps
RPE 6-8
4
Bench Press (Smith Machine)
2
8-10 reps
RPE 6-8
5
High-Cable Lateral Raise
2
8-10 reps
RPE 6-8
6
1-Arm Reverse Pec Deck
2
8-10 reps
RPE 6-8
7
Cable Crunch
2
6-8 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
1-Arm Reverse Pec Deck
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6-8
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6-8
4
Leg Press
2
6-8 reps
RPE 6-8
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6-8
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6-8
4
Leg Press
2
6-8 reps
RPE 6-8
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
4
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 6-8
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 6-8
3
Modified Zottman Curl
2
8-10 reps
RPE 6-8
4
Cable Tricep Kickback
2
8-10 reps
RPE 6-8
5
Wrist Curls
2
8-10 reps
RPE 6-8
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 6-8
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 6-8
8
High-Cable Lateral Raise
2
8-10 reps
RPE 6-8
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 6-8
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 6-8
3
Modified Zottman Curl
2
8-10 reps
RPE 6-8
4
Cable Tricep Kickback
2
8-10 reps
RPE 6-8
5
Wrist Curls
2
8-10 reps
RPE 6-8
6
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 6-8
7
Alternating Dumbbell Curl
2
6-8 reps
RPE 6-8
8
High-Cable Lateral Raise
2
8-10 reps
RPE 6-8
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Modified Zottman Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
7
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
8
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
9
Dead Hang
2
-
-
Week 1
1 / 12 Weeks
Day 1
1
45° Incline Barbell Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
3
Incline DB Y-Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
4
Wide Grip Pull-Up
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@8-9
5
Kelso Shrug
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
6
Preacher Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
8
Lying Leg Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
Day 2
1
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
3
Lunge (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
5
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
6
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
3
Shrug (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
4
Bench Press (Smith Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
5
High-Cable Lateral Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
6
1-Arm Reverse Pec Deck
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
7
Cable Crunch
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
Day 4
1
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
3
Hip Thrust (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
4
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
5
Calf Raise (Leg Press)
1 Set
8-10 Reps
@6-8
Day 5
1
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
3
Modified Zottman Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
4
Cable Tricep Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
5
Wrist Curls
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
6
Wrist Extension (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
7
Alternating Dumbbell Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-8
@6-8
8
High-Cable Lateral Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-8
@6-8
9
Dead Hang
1 Set
1 Set
-
-
-
-