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BoostcampPNG

Awesome bodybuilding program

by Austin D.

Program Description

This is a 5 day split program with undulating intensity to manage fatigue and maximize strength and gains without leaving any gains on the table, each set is near or to failure, the start of the week is supposed to be done with lighter weights to failure and at the end of the week it's heavier sets to failure.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2025 07:20
  • Last Edited
    Aug 26, 2025 05:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
8-12 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Behind The Back Lateral Raise (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
2
Kelso Shrug
2
1
12-15 reps
8-10 reps
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
2
10-15 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
15 reps
12 reps
RPE 8
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8-12 reps
5-8 reps
RPE 8
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Curl
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
4
Leg Extension
2
1
8-12 reps
6-8 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 10
6
Calf Raise (Machine)
3
AMRAP
RPE 10
7
Overhead Press (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Dip (Weighted)
3
AMRAP
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 9
5
Underhand Lat Pulldown
2
8-10 reps
RPE 10
6
Underhand Rows (Cable)
2
8-10 reps
RPE 10
7
Upright Row (Dumbbell)
2
6-8 reps
RPE 10
8
One Arm Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
15 reps
RPE 9
4
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
5
Seated Dip (Machine)
2
12-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Lying Reverse Fly
3
15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
8-12 Reps
@8
@10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
10-12 Reps
8-12 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@10
5
Behind The Back Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@10
6
Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
8-12 Reps
@8
@10
7
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
12-15 Reps
8-10 Reps
@8
@10
2
Kelso Shrug
2 Sets
1 Set
12-15 Reps
8-10 Reps
@8
@10
3
Lat Pulldown (Close Grip)
2 Sets
10-15 Reps
@10
4
Single Arm Rear Delt Cable Fly
2 Sets
2 Sets
15 Reps
12 Reps
@8
@10
5
Reverse Pec Deck
3 Sets
12 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
1 Set
12-15 Reps
8-12 Reps
@8
@10
7
Bayesian Curl
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
1 Set
8-12 Reps
5-8 Reps
@8
@10
2
Pendulum Squat
2 Sets
15 Reps
@10
3
Leg Curl
2 Sets
1 Set
8-12 Reps
6-8 Reps
@8
@10
4
Leg Extension
2 Sets
1 Set
8-12 Reps
6-8 Reps
@8
@10
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@10
6
Calf Raise (Machine)
3 Sets
AMRAP
@10
7
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@10
3
Bicep Curl (Barbell)
3 Sets
15 Reps
@9
4
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@10
5
Seated Dip (Machine)
2 Sets
12-15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
7
Lying Reverse Fly
3 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@10
3
Dip (Weighted)
3 Sets
AMRAP
@9
4
Pull-Up (Weighted)
3 Sets
AMRAP
@9
5
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
6
Underhand Rows (Cable)
2 Sets
8-10 Reps
@10
7
Upright Row (Dumbbell)
2 Sets
6-8 Reps
@10
8
One Arm Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10