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Heavy Duty: Build a bison size thick neck

by Alex G.

Program Description

Blow your back, soul and mind! Build a back like Dorian Yates, legs like Tom Platz and unleash "One set" Mike Mentzer without the meth. All while you iron any weaknesses. Warning: Fear of injuries will be detrimental for this program!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 03:42
  • Last Edited
    Oct 09, 2025 10:29
Muscle Engagement
Front
Back
MuscleSet
Chest
11.8%
Upper Back
10.5%
Lats
9.9%
Hamstrings
9.5%
Triceps
9.4%
Front Delts
8.2%
Glutes
6.6%
Biceps
6.6%
Quadriceps
6.4%
Middle Delts
5.7%
Rear Delts
4.5%
Abs
3.1%
Lower Back
2.5%
Calves
2.3%
Adductors
1.6%
Forearms
1.1%
Other
0.1%
Cardio
0.1%
Full Body
0.1%
Abductors
0%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
12 reps
RPE 10
10
Barbell Hang High Heavy Pulls
1
15 reps
RPE 10
11
Tricep Pushdown (Cable)
1
15 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
1
10 reps
RPE 7
2
Pull-Up (Weighted)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
1
-
4
Behind The Back Deadlift
1
-
5
Jefferson Deadlift
1
-
6
Zercher Deadlift
1
-
7
Trap Bar Deadlift
1
-
8
Teeth Deadlift
1
-
9
American Kettlebell Swing
1
10 reps
RPE 10
10
Forearm Plate Row
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10-20 mins
RPE 7
2
Nordic Curl
1
-
3
Copenhagen Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
2
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
3
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
10 reps
RPE 10
6
Seated Row (Cable)
1
8-12 reps
RPE 10
7
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
8
Deadlift (Barbell)
1
3-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Underhand Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 10
3
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
1
10 reps
RPE 10
6
Stiff Leg Deadlift
1
1
1
5 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
7
Rear Delt Row
1
1
15-20 reps
10-20 reps
RPE 7
RPE 10
8
Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
15 reps
8 reps
RPE 7
RPE 10
5
Pec Fly (Dumbbell)
1
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
1
6-10 reps
RPE 10
9
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
10
Seated Calf Raise
1
50 reps
RPE 10
11
Calf Raise (Leg Press)
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
30 reps
RPE 8
2
Banded KB + Band High Pulls Scap Retract
1
15 reps
RPE 8
3
Barbel Hang High Heavy Pulls
1
1
10 reps
10 reps
RPE 7
RPE 10
4
Lying Side Lateral Raise
1
10-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Cuban Press
1
1
15 reps
12 reps
RPE 7
RPE 10
8
Seated Z Press
1
15 reps
RPE 10
9
Shoulder Press (Machine)
1
12 reps
RPE 10
10
Standing Behind Neck Shoulder Press (Barbell)
1
10-12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
20 reps
RPE 10
12
Lying Tricep Extension (Barbell)
1
10 reps
RPE 10
13
Single Arm High Carry
1
1 mins
RPE 10
14
Single Arm Farmer Carry
1
1 mins
RPE 10
15
Weighted Side Extensions
1
50 reps
RPE 10
16
Turkish Get Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
12 reps
20 reps
RPE 5
RPE 7
2
Squat (Barbell)
1
3
1
1
8-12 reps
15-25 reps
8-12 reps
5-10 reps
RPE 5-8
RPE 7-9
RPE 8-10
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
1
1
3
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Jefferson Squat
1
20-50 reps
RPE 10
6
Incline Leg Raises
1
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Swim
1
30-60 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 5
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
15 reps
20 reps
RPE 7
RPE 10
3
Squat (Barbell)
1
1
1
1
15-20 reps
6-10 reps
8-12 reps
10-20 reps
RPE 6
RPE 8
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 10
5
Seated Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
1
1
15-25 reps
10-15 reps
RPE 10
RPE 10
7
Calf Raise (Leg Press)
1
1
15-20 reps
10-15 reps
RPE 10
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
30-60 mins
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Face Pull
1 Set
20 Reps
@6.5
2
Pec Deck (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@10
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@5
@7
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
8 Reps
@7
@10
5
Pec Fly (Dumbbell)
1 Set
10 Reps
@10
6
Dip (Weighted)
2 Sets
10 Reps
@10
7
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@7
@10
8
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@10
9
Lateral Raise (Cable)
1 Set
12 Reps
@10
10
Barbell Hang High Heavy Pulls
1 Set
15 Reps
@10
11
Tricep Pushdown (Cable)
1 Set
15 Reps
@10
12
Lying Tricep Extension (Barbell)
1 Set
10 Reps
@10
Day 2
1
Stair Climber
1 Set
10-20 mins
@7
2
Nordic Curl
1 Set
-
3
Copenhagen Plank
1 Set
-
Day 3
1
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6
@8
@10
2
Underhand Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@8
@10
3
Barbell Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@10
4
Seated Row (Cable)
1 Set
8-12 Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
10 Reps
@10
6
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@6
@8
@10
7
Rear Delt Row
1 Set
1 Set
15-20 Reps
10-20 Reps
@7
@10
8
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
9
Bicep Curl (EZ Bar)
1 Set
6-10 Reps
@10
10
Hammer Curl (Dumbbell)
1 Set
10 Reps
@10
Day 4
1
Face Pull
1 Set
30 Reps
@8
2
Banded KB + Band High Pulls Scap Retract
1 Set
15 Reps
@8
3
Barbel Hang High Heavy Pulls
1 Set
1 Set
10 Reps
10 Reps
@7
@10
4
Lying Side Lateral Raise
1 Set
10-25 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
6
Lateral Raise (Cable)
1 Set
12-15 Reps
@10
7
Cuban Press
1 Set
1 Set
15 Reps
12 Reps
@7
@10
8
Seated Z Press
1 Set
15 Reps
@10
9
Shoulder Press (Machine)
1 Set
12 Reps
@10
10
Standing Behind Neck Shoulder Press (Barbell)
1 Set
10-12 Reps
@10
11
Tricep Pushdown (Cable)
1 Set
20 Reps
@10
12
Lying Tricep Extension (Barbell)
1 Set
10 Reps
@10
13
Single Arm High Carry
1 Set
1 mins
@10
14
Single Arm Farmer Carry
1 Set
1 mins
@10
15
Weighted Side Extensions
1 Set
50 Reps
@10
16
Turkish Get Up
1 Set
-
Day 5
1
Swim
1 Set
30-60 mins
@7
Day 6
1
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@5
@8
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
15 Reps
20 Reps
@7
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
6-10 Reps
8-12 Reps
10-20 Reps
@6
@8
@8
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@10
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
6
Seated Calf Raise
1 Set
1 Set
15-25 Reps
10-15 Reps
@10
@10
7
Calf Raise (Leg Press)
1 Set
1 Set
15-20 Reps
10-15 Reps
@10
@10
Day 7
1
Swim
1 Set
30-60 mins
@7