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ArnoldxPPL

by Leon G.

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

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 26, 2024 07:37
  • Last Edited
    Nov 01, 2024 10:27
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
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 Pulldown
3 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 Curls
3 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 Curl
3 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 Extension
3 Sets
14 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
14 Reps
@9
5
Hamstring Curl
3 Sets
14 Reps
@10
6
Abs Crunch (Machine)
3 Sets
14 Reps
@10
7
Hanging Leg Raise
3 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 Curl
3 Sets
14 Reps
@9
6
Face Pull
3 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 Squat
3 Sets
14 Reps
@9
3
Calf Raise (Leg Press)
3 Sets
14 Reps
@10
4
Hamstring Curl
3 Sets
14 Reps
@10
5
Leg Extension
3 Sets
14 Reps
@10
6
Hanging Leg Raise
3 Sets
14 Reps
@9
7
Abs Crunch (Machine)
3 Sets
14 Reps
@10
8
Decline Crunch (Weighted)
3 Sets
14 Reps
@9