logo
BoostcampPNG

ZODD NOSFERATU

by Hussain fate

Program Description

Stronger the better

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 28, 2025 07:58
  • Last Edited
    May 30, 2025 12:13

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 9
2
Leg Extension
2
RPE 9.5
3
Hyperextension
2
RPE 9
4
Seated Calf Raise
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
RPE 9.5
RPE 10
2
Rear Delt Fly (Machine)
2
RPE 10
3
Preacher Curl (Dumbbell)
3
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Chest Supported Row (Machine)
2
RPE 9
6
Tricep Extension (Cable)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
RPE 10
2
Zercher Squat (Barbell)
2
RPE 9
3
Single-Leg Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Standing Calf Raise
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
RPE 9.5
2
Preacher Curl (Dumbbell)
2
RPE 9
3
Dip (Bodyweight)
2
RPE 10
4
Shoulder Press (Machine)
2
RPE 9
5
Lat Pulldown
2
RPE 10
6
Chest Supported Row (Machine)
2
RPE 9
7
Rear Delt Fly (Machine)
2
RPE 10
8
Cable Crunch
2
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Stiff Leg Deadlift
2 Sets
@9
2
Leg Extension
2 Sets
@9.5
3
Hyperextension
2 Sets
@9
4
Seated Calf Raise
2 Sets
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
@9.5
@10
2
Rear Delt Fly (Machine)
2 Sets
@10
3
Preacher Curl (Dumbbell)
3 Sets
@9
4
Dip (Weighted)
2 Sets
@10
5
Chest Supported Row (Machine)
2 Sets
@9
6
Tricep Extension (Cable)
2 Sets
@10
7
Cable Crunch
2 Sets
@10
Day 3
1
Hyperextension
2 Sets
@10
2
Zercher Squat (Barbell)
2 Sets
@9
3
Single-Leg Leg Curl
2 Sets
@10
4
Leg Extension
2 Sets
@10
5
Standing Calf Raise
2 Sets
@10
Day 4
1
Bench Press (Barbell)
2 Sets
@9.5
2
Preacher Curl (Dumbbell)
2 Sets
@9
3
Dip (Bodyweight)
2 Sets
@10
4
Shoulder Press (Machine)
2 Sets
@9
5
Lat Pulldown
2 Sets
@10
6
Rear Delt Fly (Machine)
2 Sets
@10
7
Cable Crunch
2 Sets
@10