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DirectedbyD lll - Big and strong

by D M.
2 athletes joined

Program Description

A strength training program that focuses on building strength and muscle mass by gradually increasing the weight lifted over time.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2025 06:06
  • Last Edited
    Oct 20, 2025 03:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Upper Back
11.6%
Front Delts
10.5%
Chest
10.2%
Biceps
9.4%
Lats
8%
Quadriceps
8%
Middle Delts
6.6%
Glutes
5.5%
Hamstrings
4.7%
Abs
4.1%
Adductors
1.9%
Rear Delts
1.7%
Abductors
1.7%
Forearms
1.4%
Calves
1.4%
Lower Back
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Incline Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Decline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Dumbbell Bench Pullover
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Chest Fly (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Decline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Dumbbell Bench Pullover
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Decline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Dumbbell Bench Pullover
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Decline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Dumbbell Bench Pullover
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Decline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Dumbbell Bench Pullover
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Decline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Dumbbell Bench Pullover
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Decline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Dumbbell Bench Pullover
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Decline Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Dumbbell Bench Pullover
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Chest Fly (Dumbbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Dip (Bodyweight)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pendlay Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Lat Pulldown
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Row (Cable)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
High Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pendlay Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Lat Pulldown
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Row (Cable)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
High Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pendlay Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Lat Pulldown
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Row (Cable)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
High Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pendlay Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Lat Pulldown
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Row (Cable)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
High Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pendlay Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Lat Pulldown
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Row (Cable)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
High Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pendlay Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Lat Pulldown
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Row (Cable)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
High Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pendlay Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Lat Pulldown
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Row (Cable)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
High Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pendlay Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Lat Pulldown
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Row (Cable)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
High Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Belt Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Leg Extension
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Hip Abductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Belt Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Leg Extension
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Hip Abductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Belt Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Leg Extension
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Hip Abductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Belt Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Leg Extension
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Hip Abductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Belt Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Leg Extension
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Hip Abductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Belt Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Leg Extension
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Hip Abductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Belt Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Leg Extension
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Hip Abductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Belt Squat
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Seated Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Leg Curl
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Leg Extension
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Hip Abductor (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Shrug (Trap Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Shrug (Trap Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Shrug (Trap Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Shrug (Trap Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Shrug (Trap Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Shrug (Trap Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Shrug (Trap Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Upright Row (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 7.5
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Shrug (Trap Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Bicep Curl (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7
RPE 7.5
10
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
11
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Bicep Curl (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7
RPE 7.5
10
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
11
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Bicep Curl (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7
RPE 7.5
10
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
11
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Bicep Curl (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7
RPE 7.5
10
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
11
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Bicep Curl (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7
RPE 7.5
10
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
11
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Bicep Curl (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7
RPE 7.5
10
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
11
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Bicep Curl (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7
RPE 7.5
10
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
11
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
8
Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
9
Bicep Curl (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 6.5
RPE 7
RPE 7.5
10
Knee Raise (Captain's Chair)
3
10-15 reps
RPE 7
11
Russian Twist (Dumbbell)
3
10-20 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Wide Grip Pull-Up
3 Sets
8-12 Reps
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Pendlay Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
4
Lat Pulldown
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
5
Seated Row (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
6
High Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
7
Single Arm Iso Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
8
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
2
Belt Squat
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@6.5
@7.5
@8.5
6
Leg Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
7
Leg Extension
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
9
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
2
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
5
Front Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8.5
@7.5
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
7
Shrug (Trap Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
Day 5
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
2
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
3
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
9
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@6.5
@7
@7.5
10
Knee Raise (Captain's Chair)
3 Sets
10-15 Reps
@7
11
Russian Twist (Dumbbell)
3 Sets
10-20 Reps
@7
Day 1
1
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
4
Chest Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
5
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
6
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
7
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5
8
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8.5