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BoostcampPNG

Napalm Planet Fitness

by Ortt O.

Program Description

The purpose of this program is to build a barn door back, bowling ball shoulders, massive chest, gorilla arms and tree trunk legs.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 19, 2025 07:55
  • Last Edited
    Dec 19, 2025 09:18
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Hamstrings
9.3%
Glutes
8.6%
Biceps
8.2%
Triceps
8%
Lats
7.7%
Quadriceps
7.7%
Front Delts
7.4%
Chest
6.5%
Rear Delts
4.6%
Forearms
4.4%
Middle Delts
4.2%
Calves
3.7%
Abs
2.6%
Adductors
1.7%
Lower Back
1.2%
Abductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
7
Lateral Raise (Cable)
4
12-20 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
9
Bayesian Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6-10 reps
RPE 8
2
Leg Press
4
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 8
5
Standing Calf Raise
6
10-15 reps
RPE 8
6
Wrist Curls
3
12-20 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12-20 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Fly (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Cable)
6
15-20 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 10
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Cross Body Cable Tricep Extensions
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Helms Row
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
4
Kelso Shrug
4
12-15 reps
RPE 8
5
Face Pull
4
12-20 reps
RPE 8
6
Seated Row (Cable)
3
10-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
8
Preacher Curl (Machine)
3
10-12 reps
RPE 8
9
High cable curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Hip Thrust (Machine)
4
8-11 reps
RPE 8
3
Leg Curl
4
10-15 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
6
Seated Calf Raise
6
8-12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Week 1
1 / 16 Weeks
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Chest Fly (Cable)
4 Sets
12-15 Reps
@8
4
Lateral Raise (Cable)
6 Sets
15-20 Reps
@8
5
Rear Delt Fly (Cable)
4 Sets
12-20 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@10
7
Seated Dip (Machine)
3 Sets
8-12 Reps
@8
8
Cross Body Cable Tricep Extensions
2 Sets
12-15 Reps
@8
Day 4
1
Smith Machine Helms Row
4 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
4
Kelso Shrug
4 Sets
12-15 Reps
@8
5
Face Pull
4 Sets
12-20 Reps
@8
6
Seated Row (Cable)
3 Sets
10-12 Reps
@8
7
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
@8
8
Preacher Curl (Machine)
3 Sets
10-12 Reps
@8
9
High cable curl
3 Sets
12-15 Reps
@8
Day 5
1
Squat (Smith Machine)
4 Sets
6-10 Reps
@8
2
Hip Thrust (Machine)
4 Sets
8-11 Reps
@8
3
Leg Curl
4 Sets
10-15 Reps
@8
4
Leg Press
3 Sets
10-12 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Seated Calf Raise
6 Sets
8-12 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@8
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@8
2
Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
5
Seated Row (Cable)
3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Cable)
4 Sets
12-20 Reps
@8
7
Lateral Raise (Cable)
4 Sets
12-20 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
9
Bayesian Curl
3 Sets
10-12 Reps
@8
Day 2
1
Squat (Smith Machine)
5 Sets
6-10 Reps
@8
2
Leg Press
4 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8
4
Reverse Lunge (Dumbbell)
2 Sets
12 Reps
@8
5
Standing Calf Raise
6 Sets
10-15 Reps
@8
6
Wrist Curls
3 Sets
12-20 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12-20 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
12-20 Reps
@8