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BoostcampPNG

Power Max

by 安家慶

Program Description

This programs focuses on 6 main lifts while still providing enough hypertrophy to light up a house. For lower body movements it alternates between deadlifts and squats because of the overlapping muscle groups while still keeping skill practice high with reps. As for the secondary movements progress them after every deload, 5-10kg on bigger more compound movements, 2.5-5 on the isolation exercises. Whilst in the training phase if a secondary movement becomes to easy add reps instead of weight to progress it.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 09, 2025 07:08
  • Last Edited
    Dec 09, 2025 09:31
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Biceps
9.9%
Hamstrings
9.4%
Lats
9.4%
Quadriceps
8.9%
Glutes
8.3%
Chest
7%
Front Delts
6.2%
Triceps
5.9%
Rear Delts
5.1%
Middle Delts
3.3%
Adductors
3%
Forearms
2.6%
Abs
2.2%
Calves
2.2%
Abductors
2.2%
Lower Back
1.4%
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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
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Squat (Barbell)
3
12 reps
RPE 6
3
Single Leg Press
3
10-12 reps
RPE 6
4
Leg Curl
3
15-20 reps
RPE 6
5
Leg Extension
2
15-20 reps
RPE 6
6
Seated Lateral Raise
2
15-20 reps
RPE 6-7
7
Standing Calf Raise
2
15-20 reps
RPE 7
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
9
Hip Thrust (Machine)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
6 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
4 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Squat (Barbell)
3
12 reps
RPE 6
3
Single Leg Press
3
10-12 reps
RPE 6
4
Leg Curl
3
15-20 reps
RPE 6
5
Leg Extension
2
15-20 reps
RPE 6
6
Seated Lateral Raise
2
15-20 reps
RPE 6-7
7
Standing Calf Raise
2
15-20 reps
RPE 7
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
9
Hip Thrust (Machine)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Squat (Barbell)
3
12 reps
RPE 6
3
Single Leg Press
3
10-12 reps
RPE 6
4
Leg Curl
3
15-20 reps
RPE 6
5
Leg Extension
2
15-20 reps
RPE 6
6
Seated Lateral Raise
2
15-20 reps
RPE 6-7
7
Standing Calf Raise
2
15-20 reps
RPE 7
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
9
Hip Thrust (Machine)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
8 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
6 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
4 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Squat (Barbell)
3
12 reps
RPE 6
3
Single Leg Press
3
10-12 reps
RPE 6
4
Leg Curl
3
15-20 reps
RPE 6
5
Leg Extension
2
15-20 reps
RPE 6
6
Seated Lateral Raise
2
15-20 reps
RPE 6-7
7
Standing Calf Raise
2
15-20 reps
RPE 7
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
9
Hip Thrust (Machine)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Single Leg Press
3
10-12 reps
RPE 10
4
Leg Curl
3
15-20 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Standing Calf Raise
2
15-20 reps
RPE 10
8A
Hip Adductor (Machine)
2
15-20 reps
RPE 10
8B
Hip Abductor (Machine)
2
15-20 reps
RPE 10
9
Hip Thrust (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
2
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 6-7
2
Dip (Weighted)
3
8 reps
RPE 7
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Reverse Pec Deck
2
20-25 reps
RPE 6-7
6
JM Press
2
10-12 reps
RPE 7
7
Tricep Extension (Machine)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
2
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 6-7
2
Dip (Weighted)
3
8 reps
RPE 7
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Reverse Pec Deck
2
20-25 reps
RPE 6-7
6
JM Press
2
10-12 reps
RPE 7
7
Tricep Extension (Machine)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
2
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 6-7
2
Dip (Weighted)
3
8 reps
RPE 7
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Reverse Pec Deck
2
20-25 reps
RPE 6-7
6
JM Press
2
10-12 reps
RPE 7
7
Tricep Extension (Machine)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
2
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 6-7
2
Dip (Weighted)
3
8 reps
RPE 7
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Reverse Pec Deck
2
20-25 reps
RPE 6-7
6
JM Press
2
10-12 reps
RPE 7
7
Tricep Extension (Machine)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
2
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
JM Press
3
10-12 reps
RPE 10
7
Tricep Extension (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
3
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Row
3
10-12 reps
RPE 7
4
Seated Row (Cable)
2
15-20 reps
RPE 6-7
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 6-7
6
Seated Lateral Raise
2
15-20 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 7
8
Preacher Curl (Machine)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
3
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Row
3
10-12 reps
RPE 7
4
Seated Row (Cable)
2
15-20 reps
RPE 6-7
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 6-7
6
Seated Lateral Raise
2
15-20 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 7
8
Preacher Curl (Machine)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
3
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Row
3
10-12 reps
RPE 7
4
Seated Row (Cable)
2
15-20 reps
RPE 6-7
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 6-7
6
Seated Lateral Raise
2
15-20 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 7
8
Preacher Curl (Machine)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
3
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Lat Row
3
10-12 reps
RPE 7
4
Seated Row (Cable)
2
15-20 reps
RPE 6-7
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 6-7
6
Seated Lateral Raise
2
15-20 reps
RPE 6-7
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 7
8
Preacher Curl (Machine)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bent Over Row (Barbell)
3
8 reps
RPE 10
3
Lat Row
3
10-12 reps
RPE 10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
6
Seated Lateral Raise
2
15-20 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
8
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
4 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 6-7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat RDLs
3
8-10 reps
RPE 7
4
Leg Extension
3
15-20 reps
RPE 7
5
Reverse Pec Deck
2
20-25 reps
RPE 6-7
6
Standing Calf Raise
2
15-20 reps
RPE 7
7
Leg Curl
2
15-20 reps
RPE 7
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 6-7
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 6-7
9
Pendulum Squat
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 6-7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat RDLs
3
8-10 reps
RPE 7
4
Leg Extension
3
15-20 reps
RPE 7
5
Reverse Pec Deck
2
20-25 reps
RPE 6-7
6
Standing Calf Raise
2
15-20 reps
RPE 7
7
Leg Curl
2
15-20 reps
RPE 7
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 6-7
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 6-7
9
Pendulum Squat
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 6-7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat RDLs
3
8-10 reps
RPE 7
4
Leg Extension
3
15-20 reps
RPE 7
5
Reverse Pec Deck
2
20-25 reps
RPE 6-7
6
Standing Calf Raise
2
15-20 reps
RPE 7
7
Leg Curl
2
15-20 reps
RPE 7
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 6-7
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 6-7
9
Pendulum Squat
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 6-7
2
Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat RDLs
3
8-10 reps
RPE 7
4
Leg Extension
3
15-20 reps
RPE 7
5
Reverse Pec Deck
2
20-25 reps
RPE 6-7
6
Standing Calf Raise
2
15-20 reps
RPE 7
7
Leg Curl
2
15-20 reps
RPE 7
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 6-7
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 6-7
9
Pendulum Squat
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
8 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8-10
2
Deadlift (Barbell)
3
6 reps
RPE 10
3
Belt Squat RDLs
3
8-10 reps
RPE 10
4
Leg Extension
3
15-20 reps
RPE 10
5
Reverse Pec Deck
2
20-25 reps
RPE 8-10
6
Standing Calf Raise
2
15-20 reps
RPE 10
7
Leg Curl
2
15-20 reps
RPE 10
8A
Hip Abductor (Machine)
2
15-20 reps
RPE 8-10
8B
Hip Adductor (Machine)
2
15-20 reps
RPE 8-10
9
Pendulum Squat
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
3
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Seated Lateral Raise
2
15-20 reps
RPE 6-7
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 7
7
Tricep Dip Push Down
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
3
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Seated Lateral Raise
2
15-20 reps
RPE 6-7
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 7
7
Tricep Dip Push Down
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
3
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Seated Lateral Raise
2
15-20 reps
RPE 6-7
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 7
7
Tricep Dip Push Down
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
3
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 6-7
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 7
4
Pec Deck (Machine)
2
15-20 reps
RPE 7
5
Seated Lateral Raise
2
15-20 reps
RPE 6-7
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 7
7
Tricep Dip Push Down
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
10 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
2
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
20-25 reps
RPE 8-10
2
Bench Press (Barbell)
3
8 reps
RPE 10
3
Panatta Single Arm Smith Incline Press
2
12-15 reps
RPE 10
4
Pec Deck (Machine)
2
15-20 reps
RPE 10
5
Seated Lateral Raise
2
15-20 reps
RPE 8-10
6
Single Arm Overhead Tricep Extension Seated
3
10-12 reps
RPE 10
7
Tricep Dip Push Down
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
15-20 reps
RPE 8-10
4
Seated Row (Cable)
2
15-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Preacher Curl (Machine)
2
15-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lateral Raise (Machine)
1 Set
1 Set
20-25 Reps
20-25 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Single Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Leg Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
5
Leg Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
6
Seated Lateral Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
7
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
8A
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
8B
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
9
Hip Thrust (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 2
1
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
3
Panatta Single Arm Smith Incline Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
4
Pec Deck (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
5
Reverse Pec Deck
1 Set
1 Set
20-25 Reps
20-25 Reps
@8-10
@8-10
6
JM Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
7
Tricep Extension (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 3
1
Lateral Raise (Machine)
1 Set
1 Set
20-25 Reps
20-25 Reps
@8-10
@8-10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Lat Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Seated Row (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
5
Lat Pulldown (Single Arm)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
6
Seated Lateral Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
8
Preacher Curl (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 4
1
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
3
Belt Squat RDLs
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
4
Leg Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
5
Reverse Pec Deck
1 Set
1 Set
20-25 Reps
20-25 Reps
@8-10
@8-10
6
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
7
Leg Curl
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
8A
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
8B
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
9
Pendulum Squat
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 5
1
Lateral Raise (Machine)
1 Set
1 Set
20-25 Reps
20-25 Reps
@8-10
@8-10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Panatta Single Arm Smith Incline Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
4
Pec Deck (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
5
Seated Lateral Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
6
Single Arm Overhead Tricep Extension Seated
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
7
Tricep Dip Push Down
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 6
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3
Lat Pulldown (Single Arm)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
4
Seated Row (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8-10
@8-10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
6
Preacher Curl (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10