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The Matthæus Split

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Program Description

This program is made for people who want to emphasise the upper-body due to leg dominance. This program is made for me, so I have no idea if it's gonna work for you, but feel free to try it out.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 19, 2025 02:58
  • Last Edited
    Nov 19, 2025 03:01
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Triceps
11.2%
Middle Delts
9.5%
Chest
9.2%
Front Delts
9.2%
Biceps
7.9%
Lats
7.3%
Quadriceps
6.5%
Hamstrings
5.9%
Rear Delts
5.2%
Forearms
4.7%
Glutes
4%
Abs
3.3%
Calves
2.2%
Lower Back
1.7%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Hammer Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Hammer Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Hammer Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Hammer Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Hammer Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Hammer Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Hammer Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Hammer Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single Leg Dragon Fly
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5B
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@9
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
3
Face Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
5A
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Hammer Preacher Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@10
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@9
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
5
Single Leg Dragon Fly
1 Set
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
5-15 Reps
@9
@9
@9
@10
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
6A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
6B
Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
5
Single Leg Dragon Fly
1 Set
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
5-15 Reps
@9
@9
@9
@10
Day 5
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@9
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
3A
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
3B
Shrug (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bayesian Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
5A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5B
Wrist Curls
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@10