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BoostcampPNG

Mel’s Lyf

by Neela

Program Description

Routine.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 20, 2025 07:20
  • Last Edited
    Dec 20, 2025 07:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Triceps
11.2%
Biceps
9.3%
Front Delts
9.3%
Glutes
8.7%
Quadriceps
8.7%
Hamstrings
8.7%
Lats
7.5%
Middle Delts
5.6%
Lower Back
4.7%
Chest
3.7%
Abs
3.4%
Forearms
2.8%
Calves
1.9%
Adductors
1.6%
Rear Delts
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
3
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
5
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Back Extension
3
8-10 reps
RPE 7
7
Superman
3
10 reps
RPE 7
8
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
10
Preacher Curl (Dumbbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Front Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Arnold Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
7
French Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
8
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
9
Tricep Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
1 mins
1 mins
RPE 6
RPE 7
2
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
4
Seated Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 7.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Seated Hamstring Curl
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
7
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
2
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
3
Underhand Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
5
Shrug (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
6
Back Extension
3 Sets
8-10 Reps
@7
7
Superman
3 Sets
10 Reps
@7
8
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
9
Hammer Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
10
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7.5
@8.5
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Front Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
6
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
7
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
8
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
9
Tricep Kickback
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
Day 3
1
Squat (Bodyweight)
1 Set
1 Set
1 mins
1 mins
@6
@7
2
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7.5
4
Seated Calf Raise
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
7
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
2
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
3
Underhand Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
5
Shrug (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
6
Back Extension
3 Sets
8-10 Reps
@7
7
Superman
3 Sets
10 Reps
@7
8
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
9
Hammer Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
10
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7.5
@8.5
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Front Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
6
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
7
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
8
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
9
Tricep Kickback
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
Day 6
1
Squat (Bodyweight)
1 Set
1 Set
1 mins
1 mins
@6
@7
2
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7.5
4
Seated Calf Raise
1 Set
2 Sets
10 Reps
10 Reps
@7
@7.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8.5
7
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5