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BoostcampPNG

Two muscles one day

by Nakul Mehta

Program Description

To transform and track every rep you do to achieve progressive overload.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 29, 2025 02:01
  • Last Edited
    Oct 29, 2025 02:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Chest
11.7%
Front Delts
9.1%
Biceps
9.1%
Lats
8.4%
Middle Delts
7.8%
Upper Back
6.5%
Quadriceps
6.5%
Hamstrings
5.8%
Glutes
5.2%
Rear Delts
3.9%
Lower Back
3.2%
Calves
3.2%
Forearms
1.3%
Abs
1.3%
Adductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Lying Tricep Extension (Barbell)
1
1
1
8 reps
9 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
13 reps
14 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
11 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Standing Pullover (Cable)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
1
1
15 reps
16 reps
17 reps
RPE 8
RPE 8
RPE 8
6
Back Extension (Weighted)
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Leg Extension
1
1
1
12 reps
13 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
1
1
1
10 reps
11 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
3
10-16 reps
RPE 8
5
Overhead Press (Machine)
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
8 Reps
9 Reps
@8.5
@8.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8.5
@8.5
@8.5
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
13 Reps
14 Reps
@8.5
@8.5
@8.5
4
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8.5
@8.5
@8.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
13 Reps
14 Reps
15 Reps
@8.5
@8.5
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8.5
@8.5
@8.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
13 Reps
14 Reps
15 Reps
@8.5
@8.5
@8.5
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8.5
@8.5
@8.5
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8
@8
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8
@8
@8
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
16 Reps
17 Reps
@8
@8
@8
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8
@8
@8
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
@8
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
13 Reps
14 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8
@8
@8
4
Standing Calf Raise
3 Sets
10-16 Reps
@8
5
Overhead Press (Machine)
3 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
7
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
8 Reps
9 Reps
@8.5
@8.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8.5
@8.5
@8.5
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
13 Reps
14 Reps
@8.5
@8.5
@8.5
4
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8.5
@8.5
@8.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
13 Reps
14 Reps
15 Reps
@8.5
@8.5
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8.5
@8.5
@8.5
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
13 Reps
14 Reps
15 Reps
@8.5
@8.5
@8.5
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8.5
@8.5
@8.5
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8
@8
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8
@8
@8
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
16 Reps
17 Reps
@8
@8
@8
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
8 Reps
9 Reps
10 Reps
@8
@8
@8
Day 6
1
Squat (Low Bar)
3 Sets
5 Reps
@8
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
13 Reps
14 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@8
@8
@8
4
Standing Calf Raise
3 Sets
10-16 Reps
@8
5
Overhead Press (Machine)
3 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
7
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
@8