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Antagonist Split - Gabriel V2

by Andre Assunção
2 athletes joined

Program Description

Arms and shoulders development, coupled with a focus on isolation for the lats and chest.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 13, 2025 03:00
  • Last Edited
    Apr 13, 2025 08:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-20 reps
RPE 7-8
2
Hack Squat
1
3
10-12 reps
10-15 reps
RPE 6-8
RPE 8-10
3
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
4
Back Extension
3
12-15 reps
RPE 8-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
7
Abs Crunch (Weighted)
3
12-16 reps
RPE 9-10
8
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-16 reps
RPE 9-10
2
Wide Grip Chest Press
4
10-15 reps
RPE 9-10
3
Seated Row (Machine)
4
12-16 reps
RPE 9-10
4
Cable Crossover
4
12-15 reps
RPE 9-10
5
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
6
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-16 reps
RPE 9-10
2A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
2B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
3
Lu Lateral Raise
3
10-15 reps
RPE 9-10
4
Finger Curl
4
20-30 reps
RPE 10
5
Preacher Curl Machine
3
12-16 reps
RPE 9-10
6
Seated Dip (Machine)
3
10-15 reps
RPE 9-10
7
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Hip Adductor (Machine)
2 Sets
12-20 Reps
@7-8
2
Hack Squat
1 Set
3 Sets
10-12 Reps
10-15 Reps
@6-8
@8-10
3
Standing Calf Raise
3 Sets
20-25 Reps
@9.5-10
4
Back Extension
3 Sets
12-15 Reps
@8-10
5
Leg Extension
3 Sets
12-16 Reps
@9-10
6
Seated Hamstring Curl
3 Sets
10-15 Reps
@9-10
7
Abs Crunch (Weighted)
3 Sets
12-16 Reps
@9-10
8
Lying Behind The Back Neck Plate Elevation
3 Sets
10-15 Reps
@9-10
Day 2
1
Wide Grip Lat Pulldown
4 Sets
12-16 Reps
@9-10
2
Wide Grip Chest Press
4 Sets
10-15 Reps
@9-10
3
Seated Row (Machine)
4 Sets
12-16 Reps
@9-10
4
Cable Crossover
4 Sets
12-15 Reps
@9-10
5
Shoulder Press (Machine)
4 Sets
12-15 Reps
@9-10
6
Pullover (Dumbbell)
3 Sets
12-18 Reps
@9-10
Day 3
1
Hammer Curl
4 Sets
12-16 Reps
@9-10
2A
Overhead Extension - Partial
3 Sets
12-18 Reps
@9-10
2B
Tricep Pushdown - Partial
3 Sets
12-18 Reps
@9-10
3
Lu Lateral Raise
3 Sets
10-15 Reps
@9-10
4
Finger Curl
4 Sets
20-30 Reps
@10
5
Preacher Curl Machine
3 Sets
12-16 Reps
@9-10
6
Seated Dip (Machine)
3 Sets
10-15 Reps
@9-10
7
Lateral Raise (Machine)
4 Sets
10-15 Reps
@9-10
Day 4
1
Hip Adductor (Machine)
2 Sets
12-20 Reps
@7-8
2
Hack Squat
1 Set
3 Sets
10-12 Reps
10-15 Reps
@6-8
@8-10
3
Standing Calf Raise
3 Sets
20-25 Reps
@9.5-10
4
Back Extension
3 Sets
12-15 Reps
@8-10
5
Leg Extension
3 Sets
12-16 Reps
@9-10
6
Seated Hamstring Curl
3 Sets
10-15 Reps
@9-10
7
Abs Crunch (Weighted)
3 Sets
12-16 Reps
@9-10
8
Lying Behind The Back Neck Plate Elevation
3 Sets
10-15 Reps
@9-10
Day 5
1
Wide Grip Lat Pulldown
4 Sets
12-16 Reps
@9-10
2
Wide Grip Chest Press
4 Sets
10-15 Reps
@9-10
3
Seated Row (Machine)
4 Sets
12-16 Reps
@9-10
4
Cable Crossover
4 Sets
12-15 Reps
@9-10
5
Shoulder Press (Machine)
4 Sets
12-15 Reps
@9-10
6
Pullover (Dumbbell)
3 Sets
12-18 Reps
@9-10
Day 6
1
Hammer Curl
4 Sets
12-16 Reps
@9-10
2A
Overhead Extension - Partial
3 Sets
12-18 Reps
@9-10
2B
Tricep Pushdown - Partial
3 Sets
12-18 Reps
@9-10
3
Lu Lateral Raise
3 Sets
10-15 Reps
@9-10
4
Finger Curl
4 Sets
20-30 Reps
@10
5
Preacher Curl Machine
3 Sets
12-16 Reps
@9-10
6
Seated Dip (Machine)
3 Sets
10-15 Reps
@9-10
7
Lateral Raise (Machine)
4 Sets
10-15 Reps
@9-10