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BoostcampPNG

Patient ROSHI

by Raynold P.

Program Description

High yield exercises. Just get stronger. Form is king. No leg days

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 12, 2025 09:32
  • Last Edited
    Apr 12, 2025 10:21
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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
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
2
12 reps
RPE 10
3
Incline Curl (Dumbbell)
2
8 reps
RPE 10
4
Sitting French Curl
1
1
12 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
8 reps
12 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
8 reps
12 reps
RPE 10
RPE 10
3
Incline Lateral Raise
3
12 reps
RPE 10
4
Deficit Barbell RDL
2
5 reps
RPE 9
5
Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Split Squat (Dumbbell)
1
1
8 reps
12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 10
3
Upper Back Chest Supported Row
1
1
8 reps
12 reps
RPE 10
RPE 10
4
Reverse Pec Deck
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8 reps
15 reps
RPE 9
RPE 9
2
Bicep Curl (EZ Bar)
1
1
8 reps
15 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
12 reps
15 reps
RPE 10
RPE 10
4
Hammer Curl (Cable)
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Machine)
3
12 reps
RPE 10
4
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Leg Extension
1
1
8 reps
12 reps
RPE 10
RPE 10
6
Glute Kickback (Cable)
2
12 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Standing Pullover (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
2
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
4
Sitting French Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@9
Day 3
1
Dip (Weighted)
1 Set
1 Set
8 Reps
12 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@10
@10
3
Incline Lateral Raise
3 Sets
12 Reps
@10
4
Deficit Barbell RDL
2 Sets
5 Reps
@9
5
Leg Press
1 Set
1 Set
8 Reps
12 Reps
@9
@10
6
Split Squat (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@8
@9
Day 4
1
Single Arm Row (Dumbbell)
2 Sets
8 Reps
@8
2
Chin-Up (Weighted)
1 Set
1 Set
6 Reps
10 Reps
@9
@10
3
Upper Back Chest Supported Row
1 Set
1 Set
8 Reps
12 Reps
@10
@10
4
Reverse Pec Deck
3 Sets
15 Reps
@10
Day 5
1
Skull Crusher (Barbell)
1 Set
1 Set
8 Reps
15 Reps
@9
@9
2
Bicep Curl (EZ Bar)
1 Set
1 Set
8 Reps
15 Reps
@10
@10
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
12 Reps
15 Reps
@10
@10
4
Hammer Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@10
@10
Day 6
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9
2
Chest Fly (Machine)
2 Sets
12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
12 Reps
@10
4
Leg Curl
1 Set
1 Set
8 Reps
10 Reps
@10
@10
5
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@10
@10
6
Glute Kickback (Cable)
2 Sets
12 Reps
@9