logo
BoostcampPNG

PLANET FITNESS DESTROYER

by Ortt O.

Program Description

The entire reason this program exists is simple: To take an intermediate lifter who only has a Planet Fitness Black Card and turn him (or her) into an absolute walking cartoon in 16 weeks: a thick-as-hell back that looks like a topographical map of the Himalayas, a chest that sits on a shelf, traps that touch the ears, 3D cannonball shoulders from every angle, arms that stretch sleeves, and legs that finally match the upper-body freak show, all while keeping the waist tight and athletic. This is NOT a “get toned,” “feel-good,” or “general fitness” routine. This is a calculated, science-based, upper-body specialization assault that weaponizes every Smith machine, cable stack, Hammer Strength plate, and dumbbell in the building to force-feed maximum hypertrophy into the exact muscles that make you look jacked in (and out of) clothes. Lower body is trained hard enough to build real size and a glute/erector shelf that makes your waist look tiny and your back look even denser, but never so much that it steals recovery from the real priority: building the most head-turning, intimidating, T-shirt-destroying upper body possible with commercial-gym equipment. In 16 weeks you will not “make decent progress.” You will get stupidly, undeniably, cartoonishly thick from collarbone to elbow, and thick from hip to knee. That is the entire purpose. Everything else is noise.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 23, 2025 09:31
  • Last Edited
    Dec 01, 2025 03:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Hamstrings
9.4%
Middle Delts
9.2%
Glutes
8.9%
Upper Back
8.8%
Biceps
8.8%
Front Delts
8.3%
Quadriceps
7.4%
Lats
6.4%
Chest
5.5%
Calves
4%
Rear Delts
3.7%
Abs
3.1%
Abductors
2.2%
Lower Back
2%
Adductors
0.8%
Forearms
0.6%
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
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
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Abs Crunch (Machine)
1
5 mins
RPE 10
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
3
10-15 reps
RPE 10
6
Glute Kickback
3
10-12 reps
RPE 10
7
Calf Raise (Leg Press)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 10
4
Abs Crunch (Machine)
1
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
3
10-12 reps
RPE 10
9
Calf Raise (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Hip Thrust (Machine)
4
8-12 reps
RPE 10
3
Leg Press
3
12-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
3
15-20 reps
RPE 10
6
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Shoulder Press (Machine)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Abs Crunch (Machine)
1
5 mins
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@10
2
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@10
3
Seated Row (Cable)
3 Sets
10-12 Reps
@10
4
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@10
8
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
Day 4
1
Squat (Smith Machine)
4 Sets
8-12 Reps
@10
2
Hip Thrust (Machine)
4 Sets
8-12 Reps
@10
3
Leg Press
3 Sets
12-15 Reps
@10
4
Leg Curl
3 Sets
10-15 Reps
@10
5
Hip Abductor (Machine)
3 Sets
15-20 Reps
@10
6
Seated Calf Raise
3 Sets
10-15 Reps
@10
Day 5
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
3
Hammer Curl (Cable)
3 Sets
10-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
5
Shoulder Press (Machine)
3 Sets
12-15 Reps
@10
6
Bayesian Curl
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
8
Abs Crunch (Machine)
1 Set
5 mins
@10
Day 2
1
Leg Press
4 Sets
10-15 Reps
@10
2
Abs Crunch (Machine)
1 Set
5 mins
@10
3
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
12-15 Reps
@10
5
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
6
Glute Kickback
3 Sets
10-12 Reps
@10
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@10
2
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@10
3
Seated Row (Cable)
3 Sets
10-12 Reps
@10
4
Abs Crunch (Machine)
1 Set
AMRAP
@10
5
Shoulder Press (Machine)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
8
Bicep Curl (Cable)
3 Sets
10-12 Reps
@10
9
Calf Raise (Machine)
2 Sets
AMRAP
@10