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BoostcampPNG

Build Back Better

by Ali Berkan Subaşı
5.0
(1 rating)

Program Description

A PPL-based program for intermediate to advanced lifters who want to prioritize hypertrophy while also gaining some admirable strength. I can verify with experience that it provides for excellent growth across the whole body with choice, high stimulus exercises. It should be executed like this: Monday: Day 1 Tuesday: Day 2 Wednesday: Day 3 Thursday: Off Friday: Day 4 Saturday: Day 5 Sunday: Off Note: Use a narrow, lat-biased grip on the rows and brace against a stable surface with your other hand in one arm rows. Progression Method: Double Progression. This program has no deloads, as this allows for more consistent progressive overload and thus growth, plus you should be recovering quite well from this if you execute it properly.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 27, 2025 06:32
  • Last Edited
    Feb 09, 2026 10:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Upper Back
12.5%
Front Delts
10.7%
Biceps
8.8%
Lats
7.9%
Middle Delts
7.5%
Chest
7%
Hamstrings
6.6%
Quadriceps
6.1%
Glutes
5%
Rear Delts
4.6%
Abs
3.7%
Forearms
3.5%
Lower Back
2%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
5
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Abs Crunch (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Tricep Pushdown (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Alternating Dumbbell Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Underhand Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Reverse Pec Deck
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Wrist Curls
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
4
Lateral Raise (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Reverse Nordic Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
6
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
7
Nordic Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
8
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
2
Incline Chest Press (Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Shrug (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Lateral Raise (Cable)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
3
One Arm Bent Over Row
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Leg Press (45 Degrees)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
5
Preacher Curl (EZ Bar)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
6
Alternating Dumbbell Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
7
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
8
Wrist Curls
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 10
RPE 9
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
3
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
4
Shrug (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
5
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
Day 2
1
T-Bar Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
3
One Arm Bent Over Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
5
Alternating Dumbbell Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
6
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
7
Reverse Pec Deck
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
8
Wrist Curls
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
3
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
5
Reverse Nordic Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
6
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
7
Nordic Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
8
Lying Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
3
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
4
Shrug (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
6
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
Day 5
1
T-Bar Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
2
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
3
One Arm Bent Over Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
4
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8
7
Reverse Pec Deck
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
8
Wrist Curls
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@9
@8