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sylvan’s bulk

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Program Description

Elevate your gains with the **Sylvan Bulk** program, a focused one-week journey designed for advanced lifters aiming to sculpt and build muscle. With just one intense workout per week, you'll dive deep into targeted exercises like the Shoulder Press and Tricep Pushdown, maximizing your strength and hypertrophy. Each session spans approximately 110 minutes, utilizing a full gym setup to push your limits. Get ready to transform your physique and unleash your full potential!

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    110 minutes
  • Created
    Dec 10, 2025 11:06
  • Last Edited
    Dec 31, 2025 12:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.7%
Chest
9.5%
Front Delts
9.1%
Lats
9%
Abs
8.4%
Upper Back
7.9%
Hamstrings
7.4%
Biceps
7.1%
Middle Delts
5.5%
Quadriceps
5.3%
Glutes
5.3%
Rear Delts
4.2%
Lower Back
3.2%
Forearms
2.6%
Calves
2.1%
Adductors
2.1%
Abductors
1.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
10 reps
RPE 10
2
Leg Press (45 Degrees)
1
2
8 reps
8 reps
RPE 6
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 9.5
4
Lying Leg Curl
1
2
8 reps
8 reps
RPE 6
RPE 9.5
5
Leg Extension
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9.5
7
Abs Crunch (Machine)
3
10 reps
RPE 9.5
8
Side Plank
2
30 mins
RPE 9.5
9
Russian Twist
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 9.5
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
5
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
6
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
7
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 9.5
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
5
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
6
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
7
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8 reps
RPE 9.5
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
5
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
6
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
7
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
10 reps
6 reps
6 reps
8 reps
RPE 7
RPE 10
RPE 9.5
RPE 9.5
2
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 6
RPE 9.5
3
Chest Fly (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 9.5
4
High Row
1
1
1
10 reps
6 reps
8 reps
RPE 6
RPE 10
RPE 10
5
one arm lat pull down
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 9.5
6
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 9.5
6
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
JM Press
2
8 reps
RPE 9.5
6
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
8 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Bayesian Curl
2
8 reps
RPE 9.5
4
Shoulder Press (Machine)
1
-
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
JM Press
2
8 reps
RPE 9.5
7
Preacher Curl (Machine)
1
2
10 reps
8 reps
RPE 6
RPE 10
8
Rear Delt Fly (Machine)
2
8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Calf Raise (Leg Press)
2 Sets
10 Reps
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
8 Reps
@6
@10
3
Hip Thrust (Machine)
2 Sets
8 Reps
@9.5
4
Lying Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@6
@9.5
5
Leg Extension
2 Sets
8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8 Reps
@9.5
7
Abs Crunch (Machine)
3 Sets
10 Reps
@9.5
8
Side Plank
2 Sets
30 mins
@9.5
9
Russian Twist
2 Sets
20 Reps
@9.5
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
8 Reps
@7
@10
@9.5
@9.5
2
Wide Grip Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@6
@9.5
3
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@6
@9.5
4
High Row
1 Set
1 Set
1 Set
10 Reps
6 Reps
8 Reps
@6
@10
@10
5
one arm lat pull down
2 Sets
8 Reps
@9.5
Day 3
1
Lateral Raise (Machine)
2 Sets
8 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
3
Bayesian Curl
2 Sets
8 Reps
@9.5
4
Shoulder Press (Machine)
1 Set
-
5
Lateral Raise (Cable)
2 Sets
10 Reps
@10
6
JM Press
2 Sets
8 Reps
@9.5
7
Preacher Curl (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@6
@10
8
Rear Delt Fly (Machine)
2 Sets
8 Reps
@9