logo
BoostcampPNG

Forged by Iron

by Diego M.

Program Description

To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed; no fluff included. Push yourself & reap the rewards of the Forged in Fortitude Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 11:16
  • Last Edited
    Jul 20, 2025 11:34
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Weighted Neutral Grip Pullups
3
5-8 reps
-
3
T-Bar Row
3
5-8 reps
-
4
Pec Deck (Machine)
2
5-8 reps
-
5
Dip (Weighted)
2
5-8 reps
-
6A
Concentration Curl
3
5-8 reps
-
6B
Pullover (Dumbbell)
2
6-10 reps
-
7A
DB Cross Body Hammer Curls
3
5-8 reps
-
7B
Y Raise (Dumbbell)
2
6-10 reps
-
8A
DB Wrist Extensions
2
8-12 reps
-
8B
DB Wrist Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Pec Deck (Machine)
3
5-8 reps
-
4
Dip (Weighted)
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
Weighted Neutral Grip Pullups
3 Sets
5-8 Reps
-
3
T-Bar Row
3 Sets
5-8 Reps
-
4
Pec Deck (Machine)
2 Sets
5-8 Reps
-
5
Dip (Weighted)
2 Sets
5-8 Reps
-
6A
Concentration Curl
3 Sets
5-8 Reps
-
6B
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
7A
DB Cross Body Hammer Curls
3 Sets
5-8 Reps
-
7B
Y Raise (Dumbbell)
2 Sets
6-10 Reps
-
8A
DB Wrist Extensions
2 Sets
8-12 Reps
-
8B
DB Wrist Flexions
2 Sets
8-12 Reps
-
Day 2
1
Hack Squat
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
Standing Calf Raise
3 Sets
6-10 Reps
-
3
Unilateral Leg Extensions
3 Sets
5-8 Reps
-
4
Back Extension (Weighted)
2 Sets
6-10 Reps
-
5
Weighted Hanging Leg Raises
3 Sets
10-15 Reps
-
6A
Weighted Neck Flexions
2 Sets
8-12 Reps
-
6B
Weighted Neck Extensions
2 Sets
8-12 Reps
-
6C
Weighted Neck Lat Flexions
2 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
3
Pec Deck (Machine)
3 Sets
5-8 Reps
-
4
Dip (Weighted)
2 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6A
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
Day 4
1
Weighted Wide Grip Pullups
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
T-Bar Row
3 Sets
5-8 Reps
-
3A
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
3B
Kelso Shrug
2 Sets
6-10 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
-
4B
Hammer Preacher Curl
3 Sets
5-8 Reps
-
5A
DB Wrist Extensions
2 Sets
8-12 Reps
-
5B
DB Wrist Flexions
2 Sets
8-12 Reps
-
5C
Alternating Dumbbell Curl
1 Set
AMRAP
-
Day 5
1
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
Seated Hamstring Curl
3 Sets
6-10 Reps
-
3
Leg Press
2 Sets
5-8 Reps
-
4
Standing Calf Raise
3 Sets
6-10 Reps
-
5
Seated Cable Crunch
3 Sets
8-12 Reps
-
6
Weighted QL Lifts
2 Sets
5-8 Reps
-
7A
Weighted Neck Flexions
2 Sets
8-12 Reps
-
7B
Weighted Neck Extensions
2 Sets
8-12 Reps
-
7C
Weighted Neck Lat Flexions
2 Sets
8-12 Reps
-