logo
BoostcampPNG

FBEOD v6

by J3SS

Program Description

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 14, 2025 09:50
  • Last Edited
    Nov 15, 2025 07:45
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Forearms
8.8%
Triceps
8.8%
Front Delts
8.8%
Chest
7%
Lats
7%
Biceps
6.1%
Middle Delts
6.1%
Rear Delts
5.3%
Abs
5.3%
Quadriceps
4.4%
Hamstrings
4.4%
Adductors
4.4%
Lower Back
4.4%
Glutes
3.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6-8 reps
RPE 9
2
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
3
Tricep Extension (Cable)
1
6-8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
5
Lateral Raise (Machine)
1
6-8 reps
RPE 9
6
Pec Deck (Machine)
1
6-8 reps
RPE 9
7
Front Raise
1
4-6 reps
RPE 9
8
Wide Grip Pull-Up
1
6-8 reps
RPE 9
9
Standing Pullover (Cable)
1
6-8 reps
RPE 9
10
Kelso Shrug
1
6-8 reps
RPE 9
11
Rear Delt Fly (Cable)
1
6-8 reps
RPE 9
12
Abs Crunch (Machine)
1
6-8 reps
RPE 9
13
Leg Extension
1
6-8 reps
RPE 9
14
Leg Curl
1
6-8 reps
RPE 9
15
Hip Adductor (Machine)
1
6-8 reps
RPE 9
16
Back Extension (Weighted)
1
6-8 reps
RPE 9
17
Wrist Curls
1
6-8 reps
RPE 9
18
Shrug (Dumbbell)
1
6-8 reps
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Preacher Curl (Machine)
1 Set
6-8 Reps
@9
2
Hammer Curl (Preacher)
1 Set
6-8 Reps
@9
3
Tricep Extension (Cable)
1 Set
6-8 Reps
@9
4
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
5
Lateral Raise (Machine)
1 Set
6-8 Reps
@9
6
Pec Deck (Machine)
1 Set
6-8 Reps
@9
7
Front Raise
1 Set
4-6 Reps
@9
8
Wide Grip Pull-Up
1 Set
6-8 Reps
@9
9
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
10
Kelso Shrug
1 Set
6-8 Reps
@9
11
Rear Delt Fly (Cable)
1 Set
6-8 Reps
@9
12
Abs Crunch (Machine)
1 Set
6-8 Reps
@9
13
Leg Extension
1 Set
6-8 Reps
@9
14
Leg Curl
1 Set
6-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
6-8 Reps
@9
16
Back Extension (Weighted)
1 Set
6-8 Reps
@9
17
Wrist Curls
1 Set
6-8 Reps
@9
18
Shrug (Dumbbell)
1 Set
6-8 Reps
@9
Day 2
1
Preacher Curl (Machine)
1 Set
6-8 Reps
@9
2
Hammer Curl (Preacher)
1 Set
6-8 Reps
@9
3
Tricep Extension (Cable)
1 Set
6-8 Reps
@9
4
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
5
Lateral Raise (Machine)
1 Set
6-8 Reps
@9
6
Pec Deck (Machine)
1 Set
6-8 Reps
@9
7
Front Raise
1 Set
4-6 Reps
@9
8
Wide Grip Pull-Up
1 Set
6-8 Reps
@9
9
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
10
Kelso Shrug
1 Set
6-8 Reps
@9
11
Rear Delt Fly (Cable)
1 Set
6-8 Reps
@9
12
Abs Crunch (Machine)
1 Set
6-8 Reps
@9
13
Leg Extension
1 Set
6-8 Reps
@9
14
Leg Curl
1 Set
6-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
6-8 Reps
@9
16
Back Extension (Weighted)
1 Set
6-8 Reps
@9
17
Wrist Curls
1 Set
6-8 Reps
@9
18
Shrug (Dumbbell)
1 Set
6-8 Reps
@9
Day 3
1
Preacher Curl (Machine)
1 Set
6-8 Reps
@9
2
Hammer Curl (Preacher)
1 Set
6-8 Reps
@9
3
Tricep Extension (Cable)
1 Set
6-8 Reps
@9
4
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
5
Lateral Raise (Machine)
1 Set
6-8 Reps
@9
6
Pec Deck (Machine)
1 Set
6-8 Reps
@9
7
Front Raise
1 Set
4-6 Reps
@9
8
Wide Grip Pull-Up
1 Set
6-8 Reps
@9
9
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
10
Kelso Shrug
1 Set
6-8 Reps
@9
11
Rear Delt Fly (Cable)
1 Set
6-8 Reps
@9
12
Abs Crunch (Machine)
1 Set
6-8 Reps
@9
13
Leg Extension
1 Set
6-8 Reps
@9
14
Leg Curl
1 Set
6-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
6-8 Reps
@9
16
Back Extension (Weighted)
1 Set
6-8 Reps
@9
17
Wrist Curls
1 Set
6-8 Reps
@9
18
Shrug (Dumbbell)
1 Set
6-8 Reps
@9
Day 4
1
Preacher Curl (Machine)
1 Set
6-8 Reps
@9
2
Hammer Curl (Preacher)
1 Set
6-8 Reps
@9
3
Tricep Extension (Cable)
1 Set
6-8 Reps
@9
4
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
5
Lateral Raise (Machine)
1 Set
6-8 Reps
@9
6
Pec Deck (Machine)
1 Set
6-8 Reps
@9
7
Front Raise
1 Set
4-6 Reps
@9
8
Wide Grip Pull-Up
1 Set
6-8 Reps
@9
9
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
10
Kelso Shrug
1 Set
6-8 Reps
@9
11
Rear Delt Fly (Cable)
1 Set
6-8 Reps
@9
12
Abs Crunch (Machine)
1 Set
6-8 Reps
@9
13
Leg Extension
1 Set
6-8 Reps
@9
14
Leg Curl
1 Set
6-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
6-8 Reps
@9
16
Back Extension (Weighted)
1 Set
6-8 Reps
@9
17
Wrist Curls
1 Set
6-8 Reps
@9
18
Shrug (Dumbbell)
1 Set
6-8 Reps
@9