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Andrew’s Strength Program

by Andrew L.
1 athletes joined

Program Description

Get Muscle ASAP

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 25, 2025 04:48
  • Last Edited
    Jul 10, 2025 01:16

Summary

Unlock your potential with Andrew’s Strength Program, a comprehensive 8-week journey designed to build muscle and enhance your strength. With a commitment of just 7 days a week, this program focuses on targeted workouts for both upper and lower body, featuring essential exercises like squats, deadlifts, and bench presses. Each session is crafted to push your limits, ensuring you reach new heights in your fitness journey. Equip yourself with the right mindset and a full gym, and get ready to transform your physique!
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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
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Curl
2 Sets
8 Reps
@10
2
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
10 Reps
@10
6
Hip Adductor (Machine)
2 Sets
10 Reps
@10
7
Straight Leg Calf Raise
3 Sets
10 Reps
@10
8
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
9
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7.5
@9
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Pec Deck (Machine)
2 Sets
12 Reps
@10
3
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10 Reps
@10
5
Pendlay Row
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
7
Bayesian Curl
2 Sets
10 Reps
@10
Day 4
1
Lying Leg Curl
2 Sets
8 Reps
@10
2
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
10 Reps
@10
6
Hip Adductor (Machine)
2 Sets
10 Reps
@10
7
Straight Leg Calf Raise
3 Sets
10 Reps
@10
8
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
9
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7.5
@9
@10
Day 6
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Chest Fly (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Tricep Extension (Cable)
2 Sets
8 Reps
@10
7
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
8
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7.5
@8.5
@10
Day 7
1
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Reverse Pec Deck
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Kelso Shrug
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
8
Wrist Curls
1 Set
1 Set
12 Reps
12 Reps
@9
@10
9
Cable Crunch
1 Set
-
Day 2
1
Walk
1 Set
30 mins
-
Day 5
1
Walk
1 Set
30 mins
-