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BoostcampPNG

Gains4All

by Jacob L.
1 athletes joined

Program Description

Gain size and strength in functional areas 99 reps = AMRAP - Burnout set

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 23, 2025 07:07
  • Last Edited
    Dec 03, 2025 07:44
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Lats
10.1%
Abs
9.2%
Quadriceps
8.6%
Triceps
7.8%
Front Delts
7.6%
Chest
6.8%
Hamstrings
6.4%
Biceps
6.3%
Glutes
5.3%
Forearms
4.1%
Calves
3.7%
Rear Delts
3.7%
Lower Back
2.2%
Middle Delts
1.8%
Adductors
1.8%
Abductors
1.8%
Other
0.9%
Cardio
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
2
Lat Pulldown
1
3
1
1
6 reps
8 reps
6 reps
6 reps
RPE 8
RPE 10
RPE 8.5
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Meadow Row
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
1
2
8 reps
6 reps
10 reps
99 reps
5 reps
RPE 9.5
RPE 9.5
RPE 10
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
8
Chin-Up (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
9
Decline Sit Up (Bodyweight)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Front Raise
2
2
2
8 reps
6 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
3
Leg Extension
1
3
1
1
8 reps
10 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
1
2
1
8 reps
10 reps
8 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 10
RPE 10
6
Calf Raise (Machine)
3
3
8 reps
8 reps
RPE 9
RPE 9.5
7
Leg Raise (Captain's Chair)
1
1
1
99 reps
99 reps
99 reps
RPE 9
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4 reps
5 reps
3 reps
3 reps
RPE 6
RPE 9
RPE 9.5
RPE 10
2
Rear Delt Fly (Cable)
1
3
2
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Hamstring Curl
3
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9
RPE 9.5
RPE 10
4
Pullover (Dumbbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
7
Landmine Oblique Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8
Dead Hang
1
1
1
99 mins
99 mins
99 mins
RPE 9
RPE 9.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 8
2
Hanging Knee Raise
3
8 reps
RPE 8
3
Oblique Cable Extension/Hold
1
2
10 reps
10 reps
RPE 8
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
@9
@9.5
@10
@10
2
Lat Pulldown
1 Set
3 Sets
1 Set
1 Set
6 Reps
8 Reps
6 Reps
6 Reps
@8
@10
@8.5
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
@9
@9.5
@10
@10
4
Meadow Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
5
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
2 Sets
8 Reps
6 Reps
10 Reps
99 Reps
5 Reps
@9.5
@9.5
@10
@10
@10
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
8
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
9
Decline Sit Up (Bodyweight)
3 Sets
12 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
@10
2
Front Raise
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
8 Reps
@9.5
@9.5
@10
3
Leg Extension
1 Set
3 Sets
1 Set
1 Set
8 Reps
10 Reps
8 Reps
8 Reps
@9
@10
@9.5
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
8 Reps
10 Reps
8 Reps
10 Reps
8 Reps
@9
@9.5
@9.5
@10
@10
6
Calf Raise (Machine)
3 Sets
3 Sets
8 Reps
8 Reps
@9
@9.5
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
99 Reps
99 Reps
99 Reps
@9
@9.5
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
4 Reps
5 Reps
3 Reps
3 Reps
@6
@9
@9.5
@10
2
Rear Delt Fly (Cable)
1 Set
3 Sets
2 Sets
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3
Seated Hamstring Curl
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@10
@9
@9.5
@10
4
Pullover (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9.5
@10
7
Landmine Oblique Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
8
Dead Hang
1 Set
1 Set
1 Set
99 mins
99 mins
99 mins
@9
@9.5
@10
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
@9
@9.5
@10
@10
2
Lat Pulldown
1 Set
3 Sets
1 Set
1 Set
6 Reps
8 Reps
6 Reps
6 Reps
@8
@10
@8.5
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
@9
@9.5
@10
@10
4
Meadow Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
5
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
2 Sets
8 Reps
6 Reps
10 Reps
99 Reps
5 Reps
@9.5
@9.5
@10
@10
@10
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
8
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
9
Decline Sit Up (Bodyweight)
3 Sets
12 Reps
@10
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
@10
2
Front Raise
2 Sets
2 Sets
2 Sets
8 Reps
6 Reps
8 Reps
@9.5
@9.5
@10
3
Leg Extension
1 Set
3 Sets
1 Set
1 Set
8 Reps
10 Reps
8 Reps
8 Reps
@9
@10
@9.5
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
8 Reps
10 Reps
8 Reps
10 Reps
8 Reps
@9
@9.5
@9.5
@10
@10
6
Calf Raise (Machine)
3 Sets
3 Sets
8 Reps
8 Reps
@9
@9.5
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
99 Reps
99 Reps
99 Reps
@9
@9.5
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
4 Reps
5 Reps
3 Reps
3 Reps
@6
@9
@9.5
@10
2
Rear Delt Fly (Cable)
1 Set
3 Sets
2 Sets
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3
Seated Hamstring Curl
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@10
@9
@9.5
@10
4
Pullover (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9.5
@10
7
Landmine Oblique Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
8
Dead Hang
1 Set
1 Set
1 Set
99 mins
99 mins
99 mins
@9
@9.5
@10
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 7
1
Cardio (LISS)
1 Set
60 mins
@8
2
Hanging Knee Raise
3 Sets
8 Reps
@8
3
Oblique Cable Extension/Hold
1 Set
2 Sets
10 Reps
10 Reps
@8
@9