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MRElite BB Program 1

by Matthew C.

Program Description

Build muscle.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 29, 2025 02:15
  • Last Edited
    Oct 29, 2025 02:16
Muscle Engagement
Front
Back
MuscleSet
Chest
15.1%
Quadriceps
10.4%
Upper Back
10.1%
Triceps
10%
Rear Delts
9.1%
Front Delts
9.1%
Hamstrings
8.5%
Glutes
7.9%
Lats
4.8%
Biceps
4.4%
Lower Back
2.4%
Abs
2.3%
Middle Delts
2.3%
Adductors
1.2%
Abductors
0.9%
Forearms
0.9%
Cardio
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
RPE 9
2
Leg Press
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 9
4
Leg Extension (Single Leg)
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
6
Core
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
12-15 reps
RPE 9
2
Atlantis Chest-Supported Row
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Core
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 9
2
Nautilus Glute Drive
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Nautilus Seated Leg Curl
3
12-15 reps
RPE 9
5
Arsenal Standing Calf Raise
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12-15 reps
RPE 9
2
Chest Press (Machine)
3
12-15 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arsenal Low Row
4
12-15 reps
RPE 9
2
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3
Overhead Press (Dumbbell)
3
12-15 reps
RPE 9
4
Watson Lateral Raise
3
12-15 reps
RPE 9
5
Core
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
@9
2
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Leg Extension (Single Leg)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Arsenal Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
6
Core
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 3
1
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
@9
2
Atlantis Chest-Supported Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6
Core
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
@9
2
Nautilus Glute Drive
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Nautilus Seated Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Arsenal Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Core
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 6
1
Arsenal Low Row
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
@9
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4
Watson Lateral Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Core
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
Day 7
1
Cardio
1 Set
-