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양선수 3분할 루틴

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(1 rating)

Program Description

3 split routine for lean muscle gain

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2025 03:16
  • Last Edited
    Jun 18, 2025 12:09

Summary

Unleash your potential with the 양선수 3분할 루틴, a comprehensive 16-week program designed for dedicated lifters. Train six days a week, focusing on a split routine that targets different muscle groups, including back, shoulders, chest, and arms. Each session incorporates a variety of exercises, from lat pulldowns to bench presses, ensuring balanced development and strength gains. With detailed guidance and a full gym setup, this program is your roadmap to building muscle and enhancing performance. Get ready to transform your physique and elevate your training!
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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
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
30 reps
35 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
40 reps
50 reps
60 reps
RPE 10
RPE 10
RPE 10
5
Seated Military Press (Smith Machine)
1
2
20 reps
25 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
7
Lying Rear Lateral Raise
1
1
1
25 reps
30 reps
35 reps
RPE 10
RPE 10
RPE 10
8
Seated Wide-Grip Row (Cable)
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
1
30 reps
35 reps
RPE 10
RPE 10
2
Chest Fly (Machine)
3
30 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
30 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
3
7 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
30 reps
RPE 10
6A
21s (EZ Bar)
3
10 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
30 reps
RPE 10
7A
Bicep Curl (Cable)
3
10 reps
RPE 10
7B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
8A
Hammer Curl
3
7 reps
RPE 10
8B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
10 reps
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 10
4
Squat (Bodyweight)
3
10 reps
RPE 10
5
Lying Leg Curl
3
10 reps
RPE 10
6
Single-Leg Leg Curl
3
10 reps
RPE 10
7
Stiff Leg Deadlift
3
10 reps
RPE 10
8
Standing Calf Raise
3
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@10
@10
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
30 Reps
35 Reps
40 Reps
@10
@10
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@10
@10
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
40 Reps
50 Reps
60 Reps
@10
@10
@10
5
Seated Military Press (Smith Machine)
1 Set
2 Sets
20 Reps
25 Reps
@10
@10
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@10
@10
@10
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@10
@10
@10
8
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
@10
@10
@10
Day 2
1
Bench Press (Smith Machine)
2 Sets
1 Set
30 Reps
35 Reps
@10
@10
2
Chest Fly (Machine)
3 Sets
30 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
30 Reps
@10
4
Incline Chest Fly (Dumbbell)
3 Sets
7 Reps
@10
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
30 Reps
@10
6A
21s (EZ Bar)
3 Sets
10 Reps
@10
6B
Tricep Rope Push Down (Cable)
3 Sets
30 Reps
@10
7A
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
8A
Hammer Curl
3 Sets
7 Reps
@10
8B
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
30 Reps
40 Reps
50 Reps
@10
@10
@10
2
Goblet Squat
3 Sets
10 Reps
@10
3
Lunge (Dumbbell)
3 Sets
10 Reps
@10
4
Squat (Bodyweight)
3 Sets
10 Reps
@10
5
Lying Leg Curl
3 Sets
10 Reps
@10
6
Single-Leg Leg Curl
3 Sets
10 Reps
@10
7
Stiff Leg Deadlift
3 Sets
10 Reps
@10
8
Standing Calf Raise
3 Sets
10 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@10
@10
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
30 Reps
35 Reps
40 Reps
@10
@10
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@10
@10
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
40 Reps
50 Reps
60 Reps
@10
@10
@10
5
Seated Military Press (Smith Machine)
1 Set
2 Sets
20 Reps
25 Reps
@10
@10
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@10
@10
@10
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
25 Reps
30 Reps
35 Reps
@10
@10
@10
8
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
@10
@10
@10
Day 5
1
Bench Press (Smith Machine)
2 Sets
1 Set
30 Reps
35 Reps
@10
@10
2
Chest Fly (Machine)
3 Sets
30 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
30 Reps
@10
4
Incline Chest Fly (Dumbbell)
3 Sets
7 Reps
@10
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
30 Reps
@10
6A
21s (EZ Bar)
3 Sets
10 Reps
@10
6B
Tricep Rope Push Down (Cable)
3 Sets
30 Reps
@10
7A
Bicep Curl (Cable)
3 Sets
10 Reps
@10
7B
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
8A
Hammer Curl
3 Sets
7 Reps
@10
8B
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@10
Day 6
1
Leg Press
1 Set
1 Set
1 Set
30 Reps
40 Reps
50 Reps
@10
@10
@10
2
Goblet Squat
3 Sets
10 Reps
@10
3
Lunge (Dumbbell)
3 Sets
10 Reps
@10
4
Squat (Bodyweight)
3 Sets
10 Reps
@10
5
Lying Leg Curl
3 Sets
10 Reps
@10
6
Single-Leg Leg Curl
3 Sets
10 Reps
@10
7
Stiff Leg Deadlift
3 Sets
10 Reps
@10
8
Standing Calf Raise
3 Sets
10 Reps
@10