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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
    Jun 18, 2025 08:07

Summary

Unleash your strength with the Antagonist Split - Gabriel V2, an 8-week program designed to maximize muscle growth and balance. Training six days a week, you'll alternate between targeted leg and upper body workouts, employing a variety of machines and free weights to challenge your muscles effectively. Each session is meticulously crafted with specific rep ranges and intensities to push your limits and enhance your performance. Join this transformative journey and build a stronger, more defined physique!
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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
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