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BoostcampPNG

Full Body Everyday (20+ sets/day)

by Abbi Menear

Program Description

Spend 60-90 minutes in the gym 6 days per week, hitting each muscle group for 10-20+ sets per week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 23, 2025 05:41
  • Last Edited
    Nov 24, 2025 05:57
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.2%
Hamstrings
9.7%
Triceps
9.4%
Upper Back
9.3%
Abs
8.6%
Quadriceps
7.5%
Biceps
7.5%
Lats
7.5%
Front Delts
7.4%
Chest
6.6%
Calves
4.7%
Lower Back
3.9%
Middle Delts
3.1%
Forearms
1.9%
Rear Delts
1.7%
Adductors
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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
Bench Press (Barbell)
5
3-6 reps
RPE 7
2
Chin-Up (Assisted)
4
8-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
4
JM Press
2
8-12 reps
RPE 7
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 7
6
Dragon Fly
2
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7.5
2
Chin-Up (Assisted)
4
8-12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7.5
4
JM Press
2
8-12 reps
RPE 7.5
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 7.5
6
Dragon Fly
2
RPE 7.5
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 8
2
Chin-Up (Assisted)
4
8-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
4
JM Press
2
8-12 reps
RPE 8
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 8
6
Dragon Fly
2
RPE 8
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 8.5
2
Chin-Up (Assisted)
4
8-12 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8.5
4
JM Press
2
8-12 reps
RPE 8.5
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 8.5
6
Dragon Fly
2
RPE 8.5
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 9
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 9
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
20-30 reps
RPE 5
2
Chin-Up (Assisted)
4
20-30 reps
RPE 5
3
Bicep Curl (Dumbbell)
4
20-30 reps
RPE 5
4
JM Press
2
20-30 reps
RPE 5
5
Half Kneeling Arnold Press (Dumbbell)
1
20-30 reps
RPE 5
6
Dragon Fly
2
RPE 5
7
Leg Curl
2
20-30 reps
RPE 5
8
Goblet Squat
2
20-30 reps
RPE 5
9
Back Extension
2
20-30 reps
RPE 5
10
Calf Raise (Machine)
3
20-30 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
4
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
4
JM Press
2
8-12 reps
RPE 9
5
Half Kneeling Arnold Press (Dumbbell)
1
10-15 reps
RPE 9
6
Dragon Fly
2
RPE 10
7
Leg Curl
2
8-12 reps
RPE 7
8
Goblet Squat
2
8-12 reps
RPE 7
9
Back Extension
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
20-30 reps
RPE 5
2
Chin-Up (Assisted)
4
20-30 reps
RPE 5
3
Bicep Curl (Dumbbell)
4
20-30 reps
RPE 5
4
JM Press
2
20-30 reps
RPE 5
5
Half Kneeling Arnold Press (Dumbbell)
1
20-30 reps
RPE 5
6
Dragon Fly
2
RPE 5
7
Leg Curl
2
20-30 reps
RPE 5
8
Goblet Squat
2
20-30 reps
RPE 5
9
Back Extension
2
20-30 reps
RPE 5
10
Calf Raise (Machine)
3
20-30 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 7
2
Single Leg Press
3
8-12 reps
RPE 7
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 7
4
Hip Thrust (Machine)
1
8-12 reps
RPE 7
5
Renegade Row
2
15-
RPE 7
6
Push Up (Weighted)
4
-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 7.5
2
Single Leg Press
3
8-12 reps
RPE 7.5
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 7.5
4
Hip Thrust (Machine)
1
8-12 reps
RPE 7.5
5
Renegade Row
2
15-
RPE 7.5
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 8
2
Single Leg Press
3
8-12 reps
RPE 8
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 8
4
Hip Thrust (Machine)
1
8-12 reps
RPE 8
5
Renegade Row
2
15-
RPE 8
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 8.5
2
Single Leg Press
3
8-12 reps
RPE 8.5
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 8.5
4
Hip Thrust (Machine)
1
8-12 reps
RPE 8.5
5
Renegade Row
2
15-
RPE 8.5
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 9
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 9
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
20-30 reps
RPE 5
2
Single Leg Press
3
20-30 reps
RPE 5
3
Single Leg Calf Raise Leg Press
2
20-30 reps
RPE 5
4
Hip Thrust (Machine)
1
20-30 reps
RPE 5
5
Renegade Row
2
-30 reps
RPE 5
6
Push Up (Weighted)
4
20-30 reps
RPE 5
7
Lat Pulldown (Neutral Grip)
2
20-30 reps
RPE 5
8
Face Pull
1
20-30 reps
RPE 5
9
Overhead Tricep Extension (Cable)
4
20-30 reps
RPE 5
10
Bicep Curl (Cable)
3
20-30 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
3
8-12 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
15-20 reps
RPE 9
4
Hip Thrust (Machine)
1
8-12 reps
RPE 9
5
Renegade Row
2
15-
RPE 10
6
Push Up (Weighted)
4
15-20 reps
RPE 7
7
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
8
Face Pull
1
8-12 reps
RPE 7
9
Overhead Tricep Extension (Cable)
4
15-20 reps
RPE 7
10
Bicep Curl (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
20-30 reps
RPE 5
2
Single Leg Press
3
20-30 reps
RPE 5
3
Single Leg Calf Raise Leg Press
2
20-30 reps
RPE 5
4
Hip Thrust (Machine)
1
20-30 reps
RPE 5
5
Renegade Row
2
-30 reps
RPE 5
6
Push Up (Weighted)
4
20-30 reps
RPE 5
7
Lat Pulldown (Neutral Grip)
2
20-30 reps
RPE 5
8
Face Pull
1
20-30 reps
RPE 5
9
Overhead Tricep Extension (Cable)
4
20-30 reps
RPE 5
10
Bicep Curl (Cable)
3
20-30 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 7
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 7
6
Pallof Press
2
15-20 reps
RPE 7
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 7.5
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7.5
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 7.5
6
Pallof Press
2
15-20 reps
RPE 7
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 8
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8
6
Pallof Press
2
15-20 reps
RPE 8
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 8.5
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 8.5
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8.5
6
Pallof Press
2
15-20 reps
RPE 8.5
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 9
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
20-30 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
5
20-30 reps
RPE 5
3
Fly Press (Dumbbell)
3
20-30 reps
RPE 5
4
Bicep Curl (EZ Bar)
2
20-30 reps
RPE 5
5
Overhead Extension (EZ Bar)
2
20-30 reps
RPE 5
6
Pallof Press
2
20-30 reps
RPE 5
7
Glute Kickback (Cable)
1
20-30 reps
RPE 5
8
Hack Squat
2
20-30 reps
RPE 5
9
Good Morning
2
20-30 reps
RPE 5
10
Calf Raise (Machine)
3
20-30 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
5
8-12 reps
RPE 9
3
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 10
7
Glute Kickback (Cable)
1
8-12 reps
RPE 7
8
Hack Squat
2
8-12 reps
RPE 7
9
Good Morning
2
15-20 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
20-30 reps
RPE 5
2
Seated Wide-Grip Row (Cable)
5
20-30 reps
RPE 5
3
Fly Press (Dumbbell)
3
20-30 reps
RPE 5
4
Bicep Curl (EZ Bar)
2
20-30 reps
RPE 5
5
Overhead Extension (EZ Bar)
2
20-30 reps
RPE 5
6
Pallof Press
2
20-30 reps
RPE 5
7
Glute Kickback (Cable)
1
20-30 reps
RPE 5
8
Hack Squat
2
20-30 reps
RPE 5
9
Good Morning
2
20-30 reps
RPE 5
10
Calf Raise (Machine)
3
20-30 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7
2
Hip Thrust (Machine)
2
8-12 reps
RPE 7
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7
4
Calf Raise (Machine)
3
15-20 reps
RPE 7
5
Cable Crunch
2
15-20 reps
RPE 7
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7.5
2
Hip Thrust (Machine)
2
8-12 reps
RPE 7.5
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 7.5
4
Calf Raise (Machine)
3
15-20 reps
RPE 7.5
5
Cable Crunch
2
15-20 reps
RPE 7.5
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 8
2
Hip Thrust (Machine)
2
8-12 reps
RPE 8
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
15-20 reps
RPE 8
5
Cable Crunch
2
15-20 reps
RPE 8
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 8.5
2
Hip Thrust (Machine)
2
8-12 reps
RPE 8.5
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8.5
4
Calf Raise (Machine)
3
15-20 reps
RPE 8.5
5
Cable Crunch
2
15-20 reps
RPE 8.5
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 9
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 9
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
20-30 reps
RPE 5
2
Hip Thrust (Machine)
2
20-30 reps
RPE 5
3
Single Leg Romanian Deadlift
2
20-30 reps
RPE 5
4
Calf Raise (Machine)
3
20-30 reps
RPE 5
5
Cable Crunch
2
20-30 reps
RPE 5
6
Flexion Row
2
20-30 reps
RPE 5
7
Lying Reverse Fly
2
20-30 reps
RPE 5
8
Dip (Assisted)
1
20-30 reps
RPE 5
9
Reverse Bicep Curl (EZ Bar)
1
20-30 reps
RPE 5
10
Pullover (EZ Bar)
2
20-30 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 10
6
Flexion Row
2
15-20 reps
RPE 7
7
Lying Reverse Fly
2
8-12 reps
RPE 7
8
Dip (Assisted)
1
15-20 reps
RPE 7
9
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
10
Pullover (EZ Bar)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
20-30 reps
RPE 5
2
Hip Thrust (Machine)
2
20-30 reps
RPE 5
3
Single Leg Romanian Deadlift
2
20-30 reps
RPE 5
4
Calf Raise (Machine)
3
20-30 reps
RPE 5
5
Cable Crunch
2
20-30 reps
RPE 5
6
Flexion Row
2
20-30 reps
RPE 5
7
Lying Reverse Fly
2
20-30 reps
RPE 5
8
Dip (Assisted)
1
20-30 reps
RPE 5
9
Reverse Bicep Curl (EZ Bar)
1
20-30 reps
RPE 5
10
Pullover (EZ Bar)
2
20-30 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Reverse Pec Deck
2
8-12 reps
RPE 7
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 7
6
Wood Chop
2
15-20 reps
RPE 7
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 7.5
2
Pec Deck (Machine)
3
8-12 reps
RPE 7.5
3
Reverse Pec Deck
2
8-12 reps
RPE 7.5
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 7.5
6
Wood Chop
2
15-20 reps
RPE 7.5
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 8
3
Reverse Pec Deck
2
8-12 reps
RPE 8
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 8
6
Wood Chop
2
15-20 reps
RPE 8
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 8.5
2
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
3
Reverse Pec Deck
2
8-12 reps
RPE 8.5
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 8.5
6
Wood Chop
2
15-20 reps
RPE 8.5
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 9
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
20-30 reps
RPE 5
2
Pec Deck (Machine)
3
20-30 reps
RPE 5
3
Reverse Pec Deck
2
20-30 reps
RPE 5
4
Alternating Dumbbell Curl
2
20-30 reps
RPE 5
5
V-Handle Tricep Pushdown (Cable)
1
20-30 reps
RPE 5
6
Wood Chop
2
20-30 reps
RPE 5
7
Leg Curl
3
20-30 reps
RPE 5
8
Step-Up (Weighted)
1
20-30 reps
RPE 5
9
Leg Extension
2
20-30 reps
RPE 5
10
Calf Raise (Machine)
3
20-30 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
2
8-12 reps
RPE 9
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Wood Chop
2
15-20 reps
RPE 10
7
Leg Curl
3
8-12 reps
RPE 7
8
Step-Up (Weighted)
1
15-20 reps
RPE 7
9
Leg Extension
2
8-12 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
20-30 reps
RPE 5
2
Pec Deck (Machine)
3
20-30 reps
RPE 5
3
Reverse Pec Deck
2
20-30 reps
RPE 5
4
Alternating Dumbbell Curl
2
20-30 reps
RPE 5
5
V-Handle Tricep Pushdown (Cable)
1
20-30 reps
RPE 5
6
Wood Chop
2
20-30 reps
RPE 5
7
Leg Curl
3
20-30 reps
RPE 5
8
Step-Up (Weighted)
1
20-30 reps
RPE 5
9
Leg Extension
2
20-30 reps
RPE 5
10
Calf Raise (Machine)
3
20-30 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 7
2
Calf Raise (Machine)
3
8-12 reps
RPE 7
3
Pull Through (Cable)
2
8-12 reps
RPE 7
4
Leg Extension
2
8-12 reps
RPE 7
5
Dynamic Side Plank
2
15-
RPE 7
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 7.5
2
Calf Raise (Machine)
3
8-12 reps
RPE 7.5
3
Pull Through (Cable)
2
8-12 reps
RPE 7.5
4
Leg Extension
2
8-12 reps
RPE 7.5
5
Dynamic Side Plank
2
15-
RPE 7.5
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 8
2
Calf Raise (Machine)
3
8-12 reps
RPE 8
3
Pull Through (Cable)
2
8-12 reps
RPE 8
4
Leg Extension
2
8-12 reps
RPE 8
5
Dynamic Side Plank
2
15-
RPE 8
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 8.5
2
Calf Raise (Machine)
3
8-12 reps
RPE 8.5
3
Pull Through (Cable)
2
8-12 reps
RPE 8.5
4
Leg Extension
2
8-12 reps
RPE 8.5
5
Dynamic Side Plank
2
15-
RPE 8.5
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 9
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-
RPE 9
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
20-30 reps
RPE 5
2
Calf Raise (Machine)
3
20-30 reps
RPE 5
3
Pull Through (Cable)
2
20-30 reps
RPE 5
4
Leg Extension
2
20-30 reps
RPE 5
5
Dynamic Side Plank
2
-30 reps
RPE 5
6
Katana Extension
3
20-30 reps
RPE 5
7
Bicep Curl (Cable)
2
20-30 reps
RPE 5
8
Cable Crossover
2
20-30 reps
RPE 5
9
Arnold Press
2
20-30 reps
RPE 5
10
Lat Pulldown (Neutral Grip)
2
20-30 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Pull Through (Cable)
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Dynamic Side Plank
2
15-20 reps
RPE 10
6
Katana Extension
3
10-15 reps
RPE 7
7
Bicep Curl (Cable)
2
10-15 reps
RPE 7
8
Cable Crossover
2
8-12 reps
RPE 7
9
Arnold Press
2
8-12 reps
RPE 7
10
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
20-30 reps
RPE 5
2
Calf Raise (Machine)
3
20-30 reps
RPE 5
3
Pull Through (Cable)
2
20-30 reps
RPE 5
4
Leg Extension
2
20-30 reps
RPE 5
5
Dynamic Side Plank
2
-30 reps
RPE 5
6
Katana Extension
3
20-30 reps
RPE 5
7
Bicep Curl (Cable)
2
20-30 reps
RPE 5
8
Cable Crossover
2
20-30 reps
RPE 5
9
Arnold Press
2
20-30 reps
RPE 5
10
Lat Pulldown (Neutral Grip)
2
20-30 reps
RPE 5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@7
@7
@7
@7
@7
2
Chin-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
4
JM Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
5
Half Kneeling Arnold Press (Dumbbell)
1 Set
10-15 Reps
@7
6
Dragon Fly
1 Set
1 Set
@7
@7
7
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
8
Goblet Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
9
Back Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
10
Calf Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
Day 2
1
Deadlift (Deficit)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@7
@7
@7
@7
@7
2
Single Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3
Single Leg Calf Raise Leg Press
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
4
Hip Thrust (Machine)
1 Set
8-12 Reps
@7
5
Renegade Row
1 Set
1 Set
15-
15-
@7
@7
6
Push Up (Weighted)
1 Set
1 Set
1 Set
1 Set
-20 Reps
-20 Reps
-20 Reps
-20 Reps
@7
@7
@7
@7
7
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
8
Face Pull
1 Set
8-12 Reps
@7
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
@7
10
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@7
@7
@7
@7
@7
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
@7
3
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
4
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
5
Overhead Extension (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
6
Pallof Press
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
7
Glute Kickback (Cable)
1 Set
8-12 Reps
@7
8
Hack Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
9
Good Morning
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
10
Calf Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@7
@7
@7
@7
@7
2
Hip Thrust (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
3
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
5
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
6
Flexion Row
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
7
Lying Reverse Fly
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
8
Dip (Assisted)
1 Set
15-20 Reps
@7
9
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@7
10
Pullover (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@7
@7
@7
@7
@7
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3
Reverse Pec Deck
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
4
Alternating Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
5
V-Handle Tricep Pushdown (Cable)
1 Set
8-12 Reps
@7
6
Wood Chop
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
7
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
8
Step-Up (Weighted)
1 Set
15-20 Reps
@7
9
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
10
Calf Raise (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
Day 6
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@7
@7
@7
@7
@7
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3
Pull Through (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
4
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
5
Dynamic Side Plank
1 Set
1 Set
15-
15-
@7
@7
6
Katana Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
7
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@7
8
Cable Crossover
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
9
Arnold Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
10
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7