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Arnold (Winter-Spring 2025)

by Maxwell Sun
5.0
(1 rating)

Program Description

Arnold-UL program meant to be done asynchronously (3 days on, one day off). Two rotations, so you cycle through 6 distinct training days. RPE is arbitrarily listed as always being 8 (so it can be changed however you see fit). Of course you can (and probably should) stop and deload before the 16 weeks is complete.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 14, 2024 10:48
  • Last Edited
    Jun 18, 2025 08:16

Summary

Unleash your potential with the Arnold program, a comprehensive 16-week training plan designed for serious lifters. Committing to six days a week, you’ll tackle a variety of exercises targeting every major muscle group, including chest, back, arms, and legs. This program combines heavy lifts like barbell squats and bench presses with isolation movements to sculpt and strengthen your physique. Get ready to push your limits and achieve impressive gains in strength and size!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
2
8-12 reps
RPE 8
6
Face Pull
2
10-15 reps
RPE 8
7
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
2
8-12 reps
RPE 8
6
Face Pull
2
10-15 reps
RPE 8
7
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Deficit Push Up
2
5-30 reps
RPE 8
4
Dumbbell Row
3
6-10 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Face Pull
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
1
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Upright Row (Barbell)
2
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
1
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Upright Row (Barbell)
2
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
2
Bayesian Curl
2
2
8-12 reps
10-20 reps
RPE 8
RPE 8
3
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
4
Upright Row (Barbell)
3
10-20 reps
RPE 8
5
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
6
JM Press
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
3
5-30 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
3
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
3
5-30 reps
RPE 8
3
Hamstring Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
3
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Sissy Squat
4
5-30 reps
RPE 8
3
Hamstring Curl
4
8-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-12 reps
RPE 8
5
Roman Chair Sit Up
4
5-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
2
10-15 reps
RPE 8
3
Cable Flexion Row
2
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
2
10-15 reps
RPE 8
3
Cable Flexion Row
2
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Lat Prayer
3
10-15 reps
RPE 8
3
Cable Flexion Row
3
8-12 reps
RPE 8
4
Dip (Bodyweight)
3
5-10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
7
Single Leg Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
3
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
3
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
3
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
3
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl
4
8-12 reps
RPE 8
2
Lying Bicep Curl
3
10-20 reps
RPE 8
3
Lying Side Lateral Raise
4
8-12 reps
RPE 8
4
Y Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
10-20 reps
RPE 8
5
Modified Dragon Fly
3
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
2
10-20 reps
RPE 8
5
Modified Dragon Fly
3
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 8
5
Modified Dragon Fly
4
5-30 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8
@8
2
Incline Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@8
3
Deficit Push Up
2 Sets
5-30 Reps
@8
4
Dumbbell Row
3 Sets
6-10 Reps
@8
5
Lat Pulldown
2 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
10-15 Reps
@8
7
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 2
1
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
2
Bayesian Curl
2 Sets
1 Set
8-12 Reps
10-20 Reps
@8
@8
3
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@8
5
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
@8
6
JM Press
2 Sets
10-15 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8
@8
2
Sissy Squat
3 Sets
5-30 Reps
@8
3
Hamstring Curl
3 Sets
8-12 Reps
@8
4
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
5
Roman Chair Sit Up
3 Sets
5-30 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@8
2
Lat Prayer
2 Sets
10-15 Reps
@8
3
Cable Flexion Row
2 Sets
8-12 Reps
@8
4
Dip (Bodyweight)
3 Sets
5-10 Reps
@8
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
6
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@8
7
Single Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 5
1
Incline Hammer Curl
3 Sets
8-12 Reps
@8
2
Lying Bicep Curl
3 Sets
10-20 Reps
@8
3
Lying Side Lateral Raise
3 Sets
8-12 Reps
@8
4
Y Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 6
1
Front Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
10-20 Reps
@8
5
Modified Dragon Fly
3 Sets
5-30 Reps
@8