Program Description
Easy to follow 3 day on 1 day off program that alternates's between the Arnold and the PPL split's, its perfect for improving the V taper frame as well as getting nasty pump's with further development into you'r physique.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedOct 26, 2024 07:37
- Last EditedNov 01, 2024 10:27
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
14 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
14 reps
RPE 10
3
Chest Fly (Cable)
3
14 reps
RPE 9
4
Lat Pulldown
3
14 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
14 reps
RPE 10
6
Seated Row (Cable)
3
14 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
14 reps
RPE 9
8
Wrist Curls
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
14 reps
RPE 9
2
Lateral Raise (Machine)
3
14 reps
RPE 10
3
Rear Delt Fly (Cable)
3
14 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
14 reps
RPE 9
5
Hammer Curl
3
14 reps
RPE 9
6
JM Press (Smith Machine)
3
14 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
14 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Squat (Smith Machine)
3
14 reps
RPE 9
3
Leg Extension
3
14 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
14 reps
RPE 9
5
Hamstring Curl
3
14 reps
RPE 10
6
Abs Crunch (Machine)
3
14 reps
RPE 10
7
Hanging Leg Raise
3
14 reps
RPE 9
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
14 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
14 reps
RPE 9
3
Seated Dip (Machine)
3
14 reps
RPE 10
4
JM Press (Smith Machine)
3
14 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
14 reps
RPE 10
6
Lateral Raise (Cable)
3
14 reps
RPE 10
7
Military Press (Barbell)
3
14 reps
RPE 9
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
14 reps
RPE 9
2
Chest Supported Row (Machine)
3
14 reps
RPE 9
3
Bent Over Row (Barbell)
3
14 reps
RPE 10
4
Preacher Curl (Barbell)
3
14 reps
RPE 10
5
Hammer Curl
3
14 reps
RPE 9
6
Face Pull
3
14 reps
RPE 10
7
Lateral Raise (Machine)
3
14 reps
RPE 10
8
Rear Delt Fly (Cable)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
14 reps
RPE 10
2
Hack Squat
3
14 reps
RPE 9
3
Calf Raise (Leg Press)
3
14 reps
RPE 10
4
Hamstring Curl
3
14 reps
RPE 10
5
Leg Extension
3
14 reps
RPE 10
6
Hanging Leg Raise
3
14 reps
RPE 9
7
Abs Crunch (Machine)
3
14 reps
RPE 10
8
Decline Crunch (Weighted)
3
14 reps
RPE 9
Week 1
1 / 16 Weeks
Day 4
1
Cardio (Zone 2)1 Set
Day 1
1
Bench Press (Smith Machine)3 Sets
14 Reps
@10
2
Incline Bench Press (Smith Machine)3 Sets
14 Reps
@10
3
Chest Fly (Cable)3 Sets
14 Reps
@9
4
Lat Pulldown3 Sets
14 Reps
@9
5
Seated Wide-Grip Row (Cable)3 Sets
14 Reps
@10
6
Seated Row (Cable)3 Sets
14 Reps
@10
7
Reverse Wrist Curl (Dumbbell)3 Sets
14 Reps
@9
8
Wrist Curls3 Sets
14 Reps
@9
Day 2
1
Military Press (Barbell)3 Sets
14 Reps
@9
2
Lateral Raise (Machine)3 Sets
14 Reps
@10
3
Rear Delt Fly (Cable)3 Sets
14 Reps
@9
4
Bicep Curl (EZ Bar)3 Sets
14 Reps
@9
5
Hammer Curl3 Sets
14 Reps
@9
6
JM Press (Smith Machine)3 Sets
14 Reps
@9
7
Tricep Rope Push Down (Cable)3 Sets
14 Reps
@10
8
Overhead Tricep Extension (Cable)3 Sets
14 Reps
@10
Day 3
1
Calf Raise (Leg Press)3 Sets
14 Reps
@10
2
Squat (Smith Machine)3 Sets
14 Reps
@9
3
Leg Extension3 Sets
14 Reps
@10
4
Romanian Deadlift (Barbell)3 Sets
14 Reps
@9
5
Hamstring Curl3 Sets
14 Reps
@10
6
Abs Crunch (Machine)3 Sets
14 Reps
@10
7
Hanging Leg Raise3 Sets
14 Reps
@9
8
Decline Crunch (Weighted)3 Sets
14 Reps
@9
Day 5
1
Bench Press (Dumbbell)3 Sets
14 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
14 Reps
@9
3
Seated Dip (Machine)3 Sets
14 Reps
@10
4
JM Press (Smith Machine)3 Sets
14 Reps
@9
5
V-Handle Tricep Pushdown (Cable)3 Sets
14 Reps
@10
6
Lateral Raise (Cable)3 Sets
14 Reps
@10
7
Military Press (Barbell)3 Sets
14 Reps
@9
8
Rear Delt Fly (Cable)3 Sets
14 Reps
@9
Day 6
1
Chin-Up (Assisted)3 Sets
14 Reps
@9
2
Chest Supported Row (Machine)3 Sets
14 Reps
@9
3
Bent Over Row (Barbell)3 Sets
14 Reps
@10
4
Preacher Curl (Barbell)3 Sets
14 Reps
@10
5
Hammer Curl3 Sets
14 Reps
@9
6
Face Pull3 Sets
14 Reps
@10
7
Lateral Raise (Machine)3 Sets
14 Reps
@10
8
Rear Delt Fly (Cable)3 Sets
14 Reps
@9
Day 7
1
Leg Press (45 Degrees)3 Sets
14 Reps
@10
2
Hack Squat3 Sets
14 Reps
@9
3
Calf Raise (Leg Press)3 Sets
14 Reps
@10
4
Hamstring Curl3 Sets
14 Reps
@10
5
Leg Extension3 Sets
14 Reps
@10
6
Hanging Leg Raise3 Sets
14 Reps
@9
7
Abs Crunch (Machine)3 Sets
14 Reps
@10
8
Decline Crunch (Weighted)3 Sets
14 Reps
@9