logo
BoostcampPNG

Maximum Arm Development and Explosivenesss

by Erel Toker
1 athletes joined

Program Description

Develop muscular endurance and strength utilising explosive movement patterns, brought together in a way that maximizes development of the large, high threshold fibers across the entire body, with an additional emphasis on arms.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Muscle & Sculpting, Powerbuilding, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 02, 2025 01:21
  • Last Edited
    Jun 02, 2025 02:04
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@7
@8
@9
2
Barbell Row
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9
@9
@10
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
7
EZ-Bar Skullcrusher
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
Day 2
1
Snatch-Grip Deficit Deadlift
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
3
Hyperextension
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
5
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
Day 3
1
EZ-Bar Skullcrusher
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9
@9
@10
2
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9
@9
@10
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@7
@8
@9
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
5
High-Cable Lateral Raise
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
6
Pec Deck (Machine)
1 Set
1 Set
2 Sets
15 Reps
14 Reps
13 Reps
@9
@9
@10
Day 4
1
Bayesian Curl
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
2
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@9
@10
3
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
4
Barbell Row
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
Day 5
1
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@7
@7
@8
2
Good Morning
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
4
Nordic Curl
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
6
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10