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BoostcampPNG

Suck My Gym

by MS

Program Description

This routine is designed to adopt the benefits of the 5/3/1 method while compensating for its shortcomings. By incorporating Upper, Lower, Push, Pull, and Leg days, it allows for better energy management and greater overall strength output.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding, Olympic Weightlifting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2026 08:08
  • Last Edited
    Mar 14, 2026 01:04
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Quadriceps
9.9%
Triceps
9.7%
Upper Back
9.7%
Hamstrings
9.7%
Lats
9%
Chest
8.5%
Glutes
8%
Middle Delts
6.2%
Biceps
5.6%
Abs
4%
Rear Delts
2.4%
Adductors
2.1%
Lower Back
1.9%
Forearms
1.1%
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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
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
2
1
1
8 reps
5 reps
4 reps
6 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
4
T-Bar Row
2
1
2
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1
1
1
1
1
1
6 reps
5 reps
3 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Leg Extension
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8 reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
4
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Hack Squat
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
1 Set
2 Sets
1 Set
1 Set
8 Reps
5 Reps
4 Reps
6 Reps
7 Reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
7 Reps
4 Reps
8 Reps
50%
60%
70%
70%
70%
70%
3
Bench Press (Smith Machine)
2 Sets
1 Set
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
4
T-Bar Row
2 Sets
1 Set
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
7 Reps
4 Reps
8 Reps
50%
60%
70%
70%
70%
70%
6
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
7 Reps
4 Reps
8 Reps
50%
60%
70%
70%
70%
70%
7
Shoulder Press (Machine)
2 Sets
1 Set
4 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
1
Incline Chest Press (Machine)
2 Sets
1 Set
4 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
3
Seated Overhead Press (Barbell)
2 Sets
1 Set
4 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
Day 4
1
Barbell Row
1 Set
1 Set
4 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8 Reps
65%
75%
85%
80%
70%
60%
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
4 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
@6.5
@7.5
@8.5
@8
@7
Day 5
1
Squat (Smith Machine)
2 Sets
1 Set
4 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
4 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
4 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%