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torso and limbs 2

by
2 athletes joined

Program Description

grow arms in proportion to torso and legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2025 05:15
  • Last Edited
    Jun 18, 2025 11:55

Summary

Transform your physique with the "Torso and Limbs 2" program, a comprehensive 16-week journey designed to build strength and definition across your entire body. With four focused training days each week, you'll engage in a variety of exercises, from high bar squats to seated shoulder presses, utilizing a full gym setup. This program balances compound lifts and isolation movements to maximize muscle growth and enhance overall performance. Get ready to push your limits and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
High Bar Squat (Barbell)
2 Sets
8-10 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Seated Calf Raise
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Wrist Curls
3 Sets
10 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Upright Row (Barbell)
2 Sets
10 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
7
Decline Crunch
3 Sets
10 Reps
@8
8
Neck Curl
3 Sets
10 Reps
@8
Day 3
1
High Bar Squat (Barbell)
2 Sets
8-10 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Seated Calf Raise
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Wrist Curls
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Upright Row (Barbell)
2 Sets
10 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
7
Decline Crunch
3 Sets
10 Reps
@8
8
Neck Curl
3 Sets
10 Reps
@8