logo
BoostcampPNG

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 12, 2025 12:08

Summary

Unleash your inner powerhouse with the "Heavy Duty: Build a Bison Size Thick Neck" program! Over 16 weeks, you’ll engage in a rigorous 7-day-a-week routine designed to develop a robust neck and upper body. This comprehensive plan incorporates a variety of exercises, from face pulls to decline bench presses, ensuring balanced muscle growth and stability. With a full gym at your disposal, prepare to push your limits and achieve impressive results that will turn heads. Get ready to build strength and confidence like never before!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Front Delts
10.8%
Chest
10.2%
Hamstrings
10.1%
Triceps
10%
Lats
8.9%
Glutes
7.4%
Quadriceps
5.7%
Biceps
4.9%
Middle Delts
4.7%
Abs
4.6%
Rear Delts
4.1%
Lower Back
1.9%
Calves
1.9%
Adductors
1.8%
Forearms
1.8%
Other
0.1%
Cardio
0.1%
Full Body
0.1%
Abductors
0.1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
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