Program Description
**Shredlane** is an intensive 18-week workout program designed to elevate your strength and sculpt your physique. With 36 training sessions, each lasting around 100 minutes, you'll engage in a blend of powerlifting and bodybuilding techniques that target all major muscle groups. This intermediate-level program requires access to a full gym and is perfect for those looking to push their limits and achieve a shredded physique. Get ready to challenge yourself and see transformative results! I’m
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout100 minutes
- CreatedJun 28, 2025 07:47
- Last EditedAug 08, 2025 03:47
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
4
-
2
Romanian Deadlift (Barbell)
4
-
3
Bulgarian Split Squat (Dumbbell)
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-10
4
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
5
Hanging Leg Raise
3
15-20 reps
RPE 8.5-10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5-10
7
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
-
2
Incline Chest Press (Machine)
4
-
3
Chin-Up (Weighted)
4
-
4
Lying Leg Curl
3
-
5
Lateral Raise (Machine)
3
-
6
Rear Delt Fly (Cable)
3
-
7A
Bicep Curl (Cable)
3
-
7B
Tricep Pushdown (Cable)
3
-
8
Hanging Leg Raise
3
-
9
Chest Supported Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 9.5-10
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Weighted)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
15-20 reps
RPE 9.5-10
6
Pullover (Dumbbell)
3
15-20 reps
RPE 9-10
7
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 9-10
2
Lateral Raise (Cable)
4
15-20 reps
RPE 9.5-10
3
Rear Delt Row
4
15-20 reps
RPE 9.5-10
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
15-20 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9-10
7
Single Arm Pushdown
3
15-20 reps
RPE 9-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
4
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Single Arm Rear Delt Fly (Cable)
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-12 reps
RPE 9-10
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
3
Leg Press
3
10-12 reps
RPE 9.5-10
4
Lying Leg Curl
3
12-15 reps
RPE 9.5-10
5
Standing Calf Raise
3
15-20 reps
RPE 9.5-10
6
Rear Delt Row
3
15-20 reps
RPE 9.5-10
7
Lateral Raise (Machine)
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
2
Pendlay Row
3
12-15 reps
RPE 9-10
3
Seated Row (Cable)
3
10-12 reps
RPE 9-10
4
Bicep Curl (Barbell)
3
15-20 reps
RPE 9-10
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
6
Cable Crunch
3
15-20 reps
RPE 9.5-10
7
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
12-15 reps
RPE 9-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5-10
5
Face Away Cable Curl
3
12-15 reps
RPE 9.5-10
6
Lying Side Lateral Raise
3
15-20 reps
RPE 9.5-10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 9-10
8
Cable Crunch
3
15-20 reps
RPE 9.5-10
Download App to Unlock
Week 1
1 / 18 Weeks
Day 2
1
Pendulum Squat4 Sets
-
2
Incline Chest Press (Machine)4 Sets
-
3
Chin-Up (Weighted)4 Sets
-
4
Lying Leg Curl3 Sets
-
5
Lateral Raise (Machine)3 Sets
-
6
Rear Delt Fly (Cable)3 Sets
-
7A
Bicep Curl (Cable)3 Sets
-
7B
Tricep Pushdown (Cable)3 Sets
-
8
Hanging Leg Raise3 Sets
-
9
Chest Supported Row (Machine)3 Sets
-
Day 1
1
Squat (Barbell)4 Sets
-
2
Romanian Deadlift (Barbell)4 Sets
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
-
4
Standing Calf Raise3 Sets
-
5
Hanging Leg Raise3 Sets
-