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Science base lifting

by Michael M.

Program Description

The purpose of The Science base lifting is to guide experienced lifters through a comprehensive hypertrophy and strength-focused training program that emphasizes: Systematic progression: Gradually increasing intensity, moving from moderate RPE (effort level) in week 1 to training sets taken to failure in later weeks. Balanced physique development: Targeting all major muscle groups with varied exercises and intensities across upper/lower body and push/pull splits. Efficient warm-ups and structure: Including detailed warm-up protocols and structured “early sets” and “last sets” to manage fatigue and optimize performance. Education and tracking: Encouraging users to understand RPE, proper form, and progression strategies while logging sets and reps for consistency and progress. In short, this program is designed to help intermediate and advanced lifters build muscle efficiently and safely while improving training discipline and execution.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 17, 2025 01:12
  • Last Edited
    Jun 17, 2025 01:28
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Cable Crossover
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
Cable Crossover
1
AMRAP
RPE 10
5
Wide Grip Pull-Up
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Wide Grip Pull-Up
1
AMRAP
RPE 10
7
Lateral Raise (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Lateral Raise (Cable)
1
AMRAP
RPE 10
9
Pendlay Row
1
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Pendlay Row
1
AMRAP
RPE 10
11
Overhead Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
12
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
13
Bayesian Curl
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
14
Bayesian Curl
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Lying Leg Curl
1
AMRAP
RPE 10
3
High Bar Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
High Bar Squat (Barbell)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
2
2
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
6
Romanian Deadlift (Barbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Standing Calf Raise
2
2
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
10
Standing Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
3
Chest Supported Row (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Chest Supported Row (Machine)
1
AMRAP
RPE 10
5
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Seated Row (Cable)
1
AMRAP
RPE 10
7
Shrug (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Shrug (Barbell)
1
AMRAP
RPE 10
9
Bicep Curl (EZ Bar)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
11
Preacher Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
12
Preacher Curl (EZ Bar)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Shoulder Press (Machine)
1
AMRAP
RPE 10
5
Chest Fly (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Chest Fly (Dumbbell)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
9
Cable Tricep Kickback
2
12-15 reps
RPE 8-9
10
Cable Tricep Kickback
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Press
1
AMRAP
RPE 10
3
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Leg Curl
1
AMRAP
RPE 10
5
Bulgarian Split Squat (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
7
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
8
Leg Extension
1
AMRAP
RPE 10
9
Hip Adductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
10
Hip Adductor (Machine)
1
AMRAP
RPE 10
11
Hip Abductor (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
12
Hip Abductor (Machine)
1
AMRAP
RPE 10
13
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
14
Standing Calf Raise
1
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@6-7
@7-8
2
Cable Crossover
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7-8
@8-9
3
Wide Grip Pull-Up
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7-8
@8-9
4
Lateral Raise (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Pendlay Row
1 Set
2 Sets
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7-8
@8-9
7
Bayesian Curl
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 2
1
Lying Leg Curl
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@7-8
@8-9
2
High Bar Squat (Barbell)
3 Sets
2 Sets
6-8 Reps
6-8 Reps
@6-7
@7-8
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@6-7
@7-8
4
Leg Extension
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Standing Calf Raise
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@7-8
@8-9
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
2 Sets
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Chest Supported Row (Machine)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Seated Row (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
4
Shrug (Barbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Preacher Curl (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-8
@8-9
Day 4
1
Bench Press (Barbell)
3 Sets
2 Sets
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Shoulder Press (Machine)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
4
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Cable Tricep Kickback
2 Sets
12-15 Reps
@8-9
Day 5
1
Leg Press
3 Sets
2 Sets
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Leg Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@6-7
@7-8
4
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Standing Calf Raise
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@8-9