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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
    Jun 18, 2025 09:34

Summary

Embark on an 18-week journey with the Patient ROSHI program, designed to transform your physique through a structured 6-day-a-week regimen. This comprehensive plan focuses on building strength and muscle across key areas, including back, arms, chest, and legs, with a variety of exercises such as weighted pull-ups, incline bench presses, and cable flys. Each session is crafted to push your limits while ensuring proper recovery, enabling you to achieve your fitness goals with confidence and consistency. Join now and experience the power of dedicated training!
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4.8 Stars with 10, 000+ Ratings
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
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