Program Description
Cut and get big
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedSep 20, 2024 01:14
- Last EditedSep 20, 2024 01:53
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 Row1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
2
Lat Pulldown1 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 Press1 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 Chop1 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 Row1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7.5
@8.5
@10
5
Lat Pulldown1 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