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Banana Shake II Electric Boogaloo

by Vanilla G

Program Description

Intermediate to advanced lifters only. This program focuses heavily on Back Chest and Shoulders with 2/3x frequency pw. Legs are also hit seriously hard. Training frequency is Monday Tuesday REST Thursday Friday Saturday REST. You want to be fresh for the hardest sessions each week on Monday and Wednesday. Most if not all exercises require you to find a heavy weight at around RPE 8 and take yourself almost to failure and then the final set hit failure on RPE 10.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 16, 2025 09:42
  • Last Edited
    Nov 09, 2025 05:15

Summary

Get ready to elevate your training with the **Banana Shake II Electric Boogaloo** program! Over 18 weeks, you'll engage in a comprehensive 5-day weekly routine designed to build strength and sculpt your physique. This program focuses on targeted muscle groups, featuring a mix of machine and dumbbell exercises to maximize gains. With a full gym setup, you'll have the tools to push your limits and achieve impressive results. Join the movement and shake up your fitness journey!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.8%
Lats
9.8%
Hamstrings
9.6%
Biceps
8.8%
Triceps
8.4%
Front Delts
7.7%
Chest
7.2%
Middle Delts
6.8%
Glutes
6.2%
Quadriceps
5.9%
Rear Delts
5.8%
Lower Back
2.3%
Adductors
1.7%
Abs
1.4%
Forearms
0.7%
Calves
0.6%
Abductors
0.3%
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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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-15 reps
8-10 reps
RPE 8
RPE 10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8-10
4
Hack Squat
2
6-10 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 8
7
Hip Thrust (Machine)
2
8-12 reps
RPE 8
8
Standing Calf Raise
1
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-15 reps
RPE 8-10
2
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
6
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
7
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
8
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-10 reps
RPE 8-10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Pull-Up (Weighted)
3
4-10 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-10
7
Kelso Shrug
2
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
4-10 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
3
Bent Over Row (Barbell)
2
6-10 reps
RPE 8-10
4
High Row
3
8-12 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 8-10
6
Chest Press (Machine)
2
6-10 reps
RPE 8-10
7
Pec Deck (Machine)
3
6-10 reps
RPE 8-10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
9
Upright Row (Cable)
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-16 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
3
12-15 reps
RPE 8-10
4
Hip Thrust (Barbell)
3
6-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-10
-
7
Concentration Curl
3
6-10 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
10
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Y Raise
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Shrug (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
8-15 Reps
8-10 Reps
@8
@10
2
Pendulum Squat
2 Sets
6-10 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8-10
4
Hack Squat
2 Sets
6-10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Lying Leg Curl
2 Sets
10-15 Reps
@8
7
Hip Thrust (Machine)
2 Sets
8-12 Reps
@8
8
Standing Calf Raise
1 Set
12-15 Reps
@8-10
Day 5
1
Shoulder Press (Machine)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@10
2
Y Raise
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
5
T-Bar Row
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
6
Shrug (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-10 Reps
@8-10
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@8-10
3
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@8-10
4
High Row
3 Sets
8-12 Reps
@8-10
5
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@8-10
6
Chest Press (Machine)
2 Sets
6-10 Reps
@8-10
7
Pec Deck (Machine)
3 Sets
6-10 Reps
@8-10
8
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8-10
9
Upright Row (Cable)
2 Sets
6-10 Reps
@8-10
Day 4
1
Leg Curl
3 Sets
8-16 Reps
@8-10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-10
3
Leg Extension
3 Sets
12-15 Reps
@8-10
4
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@8-10
6
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-10
-
7
Concentration Curl
3 Sets
6-10 Reps
@8-10
8
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8-10
9
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
10
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
@8-10
Day 2
1
Reverse Pec Deck
3 Sets
8-15 Reps
@8-10
2
Bench Press (Barbell)
3 Sets
4-10 Reps
@8-10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8-10
6
Pull-Up (Weighted)
3 Sets
4-10 Reps
@8-10
7
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@8-10
8
Kelso Shrug
2 Sets
8-12 Reps
@8-10