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BoostcampPNG

Chingy’s ultimate PPL/UL split

by Chingy

Program Description

hypertrophy and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 29, 2025 11:48
  • Last Edited
    Dec 30, 2025 01:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Abs
11.1%
Front Delts
10.9%
Upper Back
9.2%
Lats
7.4%
Biceps
7.4%
Middle Delts
7.4%
Hamstrings
6.8%
Chest
6.2%
Quadriceps
6.1%
Glutes
5.5%
Rear Delts
3.7%
Lower Back
1.8%
Adductors
1.2%
Calves
1.2%
Cardio
0.8%
Forearms
0.6%
Abductors
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
7
Bayesian Curl
3
10-12 reps
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
9
Leg Raise (Captain's Chair)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
12-15 reps
RPE 9
9
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Band)
3 Sets
8-12 Reps
@9
2
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@9
3
T-Bar Row
3 Sets
10-12 Reps
@9
4
Face Pull
3 Sets
12-15 Reps
@9
5
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@9
6
Bayesian Curl
3 Sets
12-15 Reps
@9
7
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@9
8
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@9
Day 3
1A
Leg Extension
3 Sets
10-12 Reps
@9
1B
Leg Curl
3 Sets
10-12 Reps
@9
2
Squat (Smith Machine)
3 Sets
10-12 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@9
6
Cable Crunch
3 Sets
12-15 Reps
@9
Day 7
1
Cardio (Zone 2)
1 Set
45-55 mins
@6.5
Day 4
1
Cardio (Zone 2)
1 Set
55 mins
@6.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
2
Overhead Press (Machine)
3 Sets
10-12 Reps
@9
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
@9
6
Chest Fly (Cable)
4 Sets
12-15 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
8
Cable Crunch
3 Sets
12-15 Reps
@9
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Bench Press (Smith Machine)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-12 Reps
@9
@9.5
@10
7
Bayesian Curl
3 Sets
10-12 Reps
@9.5
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
9
Leg Raise (Captain's Chair)
3 Sets
-
Day 6
1
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
3
Goblet Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@9.5
5
Hyperextension
3 Sets
10-12 Reps
@9
6
Cable Crunch
3 Sets
12-15 Reps
@9
7
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@9
8
Leg Raise (Captain's Chair)
2 Sets
12-15 Reps
@9
9
Plank
3 Sets
2 mins
@9