logo
BoostcampPNG

Build Back Better

by Ali Berkan Subaşı

Program Description

This is a PPLPP program for high intermediate to advanced lifters who want to specialize in building the back and arms, with more emphasis on the back. 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 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
    Oct 29, 2025 06:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.2%
Triceps
12.9%
Biceps
10.8%
Lats
9.6%
Middle Delts
8.7%
Front Delts
8.6%
Chest
7.7%
Quadriceps
6.2%
Hamstrings
5.5%
Abs
3.7%
Rear Delts
3.6%
Forearms
3.3%
Glutes
3.2%
Lower Back
1.7%
Abductors
0.3%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Nordic Curl
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Nordic Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Reverse Pec Deck
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
One Arm Bent Over Row
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Shrug (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Reverse Nordic Curl
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Nordic Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
7
Lying Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
8
Reverse Pec Deck
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Shrug (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
8
Reverse Pec Deck
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
One Arm Bent Over Row
1 Set
1 Set
8 Reps
8 Reps
@9
@10
7
Wrist Curls
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 5
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Alternating Dumbbell Curl
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
6
Underhand Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
7
One Arm Bent Over Row
1 Set
1 Set
8 Reps
8 Reps
@9
@10
8
Wrist Curls
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10