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BoostcampPNG

Lifter's Work

by Sy M.

Program Description

This program is a basic strength focous for seasoned lifters who want to just focus on the basics but still hit everything they want to hit

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 20, 2024 05:23
  • Last Edited
    Jun 18, 2025 07:52

Summary

**Lifter's Work** is a comprehensive 12-week program designed to build strength and muscle through a structured 5-day training split. Each week focuses on key compound and isolation movements, including barbell bench presses, squats, and weighted pull-ups, ensuring balanced development across all major muscle groups. With a mix of rep ranges and intensities tailored to push your limits, this program is perfect for lifters ready to elevate their training and achieve impressive gains. Equip yourself with the right mindset and prepare to transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
4 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
2 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
2
10 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
10 reps
8 reps
7 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-5 reps
2-3 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
2
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hip abduction
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
hip adduction (Cable)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Seated Dumbbell Curl
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
1
10-12 reps
9-10 reps
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
2-5 reps
2-5 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Bent Over Row (Dumbbell)
1
1
1
1
8-10 reps
6-8 reps
3-5 reps
2-4 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Preacher Curl (Barbell)
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
1
8-10 reps
6-7 reps
4-5 reps
3-4 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press
1
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
2-4 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
8-10 reps
6-8 reps
5-8 reps
3-6 reps
2-4 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
5
Upright Row (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Single Arm Rear Delt Fly (Cable)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 7
RPE 8
RPE 9
7
Face Pull
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Leg Romanian Deadlift
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9
3
Hamstring Curl
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 7
RPE 8
RPE 8
RPE 9
5
Seated Calf Raise
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8
RPE 9
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6.5
@7
@8
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2 Reps
@6.5
@7
@8
@8.5
@10
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
4 Reps
4 Reps
@7
@8
@8
@9
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
@8
@8
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
5-8 Reps
3-5 Reps
2-3 Reps
@6
@7.5
@8
@9
@10
2
Leg Extension
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
@6
@7
@8
@9
3
Hip abduction
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6
@7
@8
@9
4
hip adduction (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6
@7
@8
@9
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6
@6.5
@7
@8
@8.5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
9-10 Reps
8-10 Reps
6-8 Reps
3-5 Reps
2-4 Reps
@6
@6.5
@8
@8.5
@9.5
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
2-5 Reps
2-5 Reps
@6
@6
@7
@8
@9
@10
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
3-5 Reps
2-4 Reps
@6
@8
@9
@10
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6
@7
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
2-4 Reps
@6
@7
@8.5
@9
@10
7
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
3-5 Reps
@7
@8
@8.5
@9
8
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-7 Reps
4-5 Reps
3-4 Reps
@8
@8.5
@9
@10
Day 4
1
Standing Shoulder Press
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
2-4 Reps
@6
@7
@8
@9
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
5-8 Reps
3-6 Reps
2-4 Reps
@7
@8
@9
@9
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@7
@7
@8
@9
4
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
5
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6
@8
@8
@9
6
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@7
@7
@8
@9
7
Face Pull
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
-
-
-
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6
@7
@8
@9
2
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
@6
@7
@8
@9
@9
3
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
@7
@8
@9
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@7
@8
@8
@9
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@8
@8
@9
@9