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by Soni U.

Program Description

Cut and get big

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 20, 2024 01:14
  • Last Edited
    Jun 18, 2025 11:00

Summary

Get ready to transform your physique with this 8-week program designed to maximize your strength and muscle gains. With five intense training days each week, you'll focus on targeted muscle groups, including chest, arms, and back, utilizing a variety of equipment from dumbbells to machines. Each workout is structured around progressive intensity, ensuring you push your limits and achieve noticeable results. Perfect for those committed to serious lifting, this program will elevate your training and redefine your strength journey.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Calf Raise (Leg Press)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Abs Crunch (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Wood Chop
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Calf Raise (Leg Press)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Abs Crunch (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Wood Chop
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Calf Raise (Leg Press)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Abs Crunch (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Wood Chop
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Calf Raise (Leg Press)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Abs Crunch (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Wood Chop
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Calf Raise (Leg Press)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Abs Crunch (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Wood Chop
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Calf Raise (Leg Press)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Abs Crunch (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Wood Chop
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Calf Raise (Leg Press)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Abs Crunch (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Wood Chop
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Calf Raise (Leg Press)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Abs Crunch (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Wood Chop
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Chest Fly (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
7
Chest Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
5
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm High Row (Cable)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
Day 2
1
T-Bar Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
Day 3
1
Single Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
3
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
@10
5
Wood Chop
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
@10
Day 4
1
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
2
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
7
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
Day 5
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
4
T-Bar Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
6
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10