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Adrian Baran Challenge

by Adrian Baran

Program Description

Full body workout, perfect for cutting to reduce muscle loss.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 07, 2026 06:05
  • Last Edited
    Feb 07, 2026 09:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
12%
Upper Back
9.9%
Biceps
9.2%
Chest
8.5%
Lats
8.5%
Quadriceps
7%
Hamstrings
7%
Glutes
7%
Middle Delts
5.6%
Abductors
4.2%
Rear Delts
4.2%
Adductors
1.4%
Abs
1.4%
Forearms
1.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Shoulder Press (Machine)
3
8-12 reps
RPE 1-2
5
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
T-Bar Row
3
6-8 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
High Row
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
6-8 reps
RPE 1-2
4
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
5
One-Arm Triceps Pull
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Dips
3
10-15 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
2
Reverse Pec Deck
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Bayesian Curl
3
8-12 reps
RPE 1-2
5
Reverse Grip Pushdown
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 1-2
2
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 1-2
2
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
3
Hip Abductor (Machine)
3
12-15 reps
RPE 1-2
4
Low Cable Curl
3
8-12 reps
RPE 1-2
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@1-2
@1-2
@1-2
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1-2
@1-2
@1-2
3
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1-2
@1-2
@1-2
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
Day 2
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@1-2
@1-2
@1-2
3
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@1-2
@1-2
@1-2
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
5
One-Arm Triceps Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1-2
@1-2
@1-2
2
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
4
Bayesian Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
5
Dips
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@1-2
@1-2
@1-2
Day 4
1
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
3
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
4
Low Cable Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2