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BoostcampPNG

Conquer

by Milo G.
2 athletes joined

Program Description

-Calisthenics & Weights -Shoulder, arm, and leg size -General strength Schedule: Monday: Upper body with rings Tuesday: Leg day Wednesday: Rest Thursday: Upper body with weights Friday: Leg day Saturday: Shoulders & Arms Sunday: Rest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 14, 2024 04:33
  • Last Edited
    Jun 18, 2025 10:24

Summary

**Conquer** is a comprehensive 12-week program designed to push your limits and build strength across all major muscle groups. With five training days each week, you'll tackle a mix of barbell, bodyweight, and machine exercises, focusing on both upper and lower body. This program emphasizes progressive overload and includes high-intensity workouts like leg days featuring squats and deadlifts, ensuring you stay challenged and engaged. Get ready to transform your physique and conquer your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
12.8%
Middle Delts
10.7%
Hamstrings
9.4%
Biceps
7.8%
Quadriceps
7.4%
Lats
5.8%
Calves
5.6%
Upper Back
5.4%
Chest
5.3%
Glutes
5.2%
Abs
3.9%
Lower Back
2.7%
Rear Delts
2%
Forearms
1.1%
Adductors
0.7%
Abductors
0.2%
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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
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
2 Sets
1 Set
3-10 Reps
8-12 Reps
@9.5
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
2 Sets
6-10 Reps
@9.5
4
Leg Press
1 Set
8-12 Reps
@10
5
Leg Curl
3 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
Day 1
1
Ring Dip
3 Sets
4-10 Reps
@9.5
2
Chin-Up (Bodyweight)
2 Sets
1 Set
4-10 Reps
4-10 Reps
@9.5
@10
3
Ring Power Flies
2 Sets
4-10 Reps
@10
4
Pike Push Up
2 Sets
2 Sets
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@9
@9.5
@10
5
Ring Row
3 Sets
10-15 Reps
@9.5
6A
Ring Tricep Extension
1 Set
2 Sets
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9.5
@10
6B
Pelican Curls
1 Set
2 Sets
1 Set
3-8 Reps
3-8 Reps
3-8 Reps
@9
@9.5
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
1 Set
3-10 Reps
8-12 Reps
@9.5
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Sissy Squat
2 Sets
6-10 Reps
@9.5
4
Leg Press
1 Set
8-12 Reps
@10
5
Leg Curl
3 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
Day 3
1
Bench Press (Barbell)
3 Sets
3-10 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
3-10 Reps
@9.5
3
Wide Grip Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4
Overhead Press (Barbell)
3 Sets
1 Set
3-10 Reps
10-15 Reps
@9.5
@10
5
One Arm Lateral Raise (Cable)
1 Set
3 Sets
6-12 Reps
6-12 Reps
@9.5
@10
6A
Preacher Curl (EZ Bar)
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
6B
French Press
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
7A
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7B
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
3-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
10-15 Reps
@10
3
Lateral Raise (Cable)
1 Set
3 Sets
6-12 Reps
6-12 Reps
@9.5
@10
4A
French Press
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
4B
Preacher Curl (EZ Bar)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
5A
Tricep Pushdown (Cable)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
5B
Bicep Curl (Cable)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10