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Berserk Method Aesthetic Hypertrophy

by Pratham Vernekar

Program Description

Tips from Owner Bald Omni-Man Beast Slayer Cheat Sheet (FAQ + Guide) https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2024 10:02
  • Last Edited
    Jun 18, 2025 09:34

Summary

Unlock your potential with the Berserk Method Aesthetic Hypertrophy program, a meticulously crafted 16-week journey designed for serious lifters. Committing just three days a week, you'll engage in a diverse range of exercises, including belt squats, incline paused bench presses, and weighted pull-ups, all aimed at maximizing muscle growth and enhancing aesthetics. This program combines compound lifts with targeted supersets to ensure you build strength and size effectively. Get ready to transform your physique and push your limits!
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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
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Belt Squat
2 Sets
8-12 Reps
@10
2
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
3
Back Extension (Weighted)
1 Set
8-12 Reps
@10
4
Incline Paused Bench Press (Barbell)
2 Sets
6-10 Reps
@10
5
Weighted Neutral Grip Pull-Up (Paused)
2 Sets
6-10 Reps
@10
6
Seated Overhead Press (Barbell)
1 Set
6-10 Reps
@10
7
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
8A
Seated Dumbbell Lateral Raise
1 Set
8-12 Reps
@10
8B
Powell Raise
1 Set
8-12 Reps
@10
9A
Hammer Curl
2 Sets
6-10 Reps
@10
9B
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
10
Standing Pullover (Cable)
1 Set
8-12 Reps
@10
11A
Reverse Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
11B
Decline Dumbbell Extensions
1 Set
8-12 Reps
@10
12
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
13
Seated Calf Raise
1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension
1 Set
8-12 Reps
@10
1B
Lying Leg Curl
1 Set
8-12 Reps
@10
2
Calf Raise (Leg Press)
3 Sets
12-20 Reps
@10
3
Incline Fly Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@10
6
Kelso Shrug
2 Sets
8-12 Reps
@10
7
Lu Raise
2 Sets
10-15 Reps
@10
8A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
8B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
9A
Meadows Curl
2 Sets
8-12 Reps
@10
9B
Leaning Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
10
Face Pull
2 Sets
8-12 Reps
@10
11
Weighted Knee Raises
3 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
2
Good Morning
1 Set
10-15 Reps
@10
3
ATG Leg Press
2 Sets
10-15 Reps
@10
4
Bench Press (Close Grip)
2 Sets
6-10 Reps
@10
5
Super-Wide Weighted Pull-Ups
2 Sets
8-12 Reps
@10
6
Overhead Press (Barbell)
1 Set
8-12 Reps
@10
7
Seated Wide-Grip Row (Cable)
1 Set
8-12 Reps
@10
8A
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
8B
Rear Delt Fly (Cable)
1 Set
10-15 Reps
@10
9A
Preacher Hammer Curls
2 Sets
8-12 Reps
@10
9B
Katana Pushdowns
2 Sets
8-12 Reps
@10
10
Pullover (Dumbbell)
1 Set
10-15 Reps
@10
11A
Preacher Reverse Curls
1 Set
8-12 Reps
@10
11B
Overhead Tricep Extension (Cable)
1 Set
10-15 Reps
@10
12
Dragon Flag
2 Sets
AMRAP
@10
13
Seated Calf Raise
1 Set
12-20 Reps
@10