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BoostcampPNG

Born to Mack

by Ortt O.

Program Description

Build a muscular, aesthetic physique with a wide back, capped shoulders, strong upper chest, and powerful legs while using only Planet Fitness equipment.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 06, 2026 08:15
  • Last Edited
    Mar 06, 2026 09:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.2%
Glutes
9.9%
Hamstrings
9.9%
Rear Delts
8.9%
Triceps
7.6%
Quadriceps
7.6%
Lats
7.2%
Front Delts
6.8%
Middle Delts
6.3%
Biceps
4.9%
Chest
3.8%
Adductors
3.8%
Abs
3.2%
Calves
3%
Abductors
2.8%
Forearms
2.3%
Lower Back
1.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
3
Smith Machine Bent Over Row
4
6-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
6
Kelso Shrug (Chest Supported)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Standing Calf Raise
4
12-15 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Hip Thrust (Machine)
3
8-12 reps
RPE 8
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8
8
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
2
Helms Row
4
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 8
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Kelso Shrug
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg extension (One Legged)
3
12-15 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8
8
Seated Calf Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Bayesian Curl
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
3
10-12 reps
RPE 8
9
Wrist Curl + Reverse Wrist Curl
3
15-20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@8
3
Smith Machine Bent Over Row
4 Sets
6-10 Reps
@8
4
Pec Deck (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
6
Kelso Shrug (Chest Supported)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Smith Machine)
4 Sets
6-10 Reps
@8
2
Standing Calf Raise
4 Sets
12-15 Reps
@8
3
Leg Press
3 Sets
10-12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
6
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
7
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
8
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8
Day 3
1
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
2
Helms Row
4 Sets
10-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@8
5
Straight Arm Pulldown
3 Sets
12-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Kelso Shrug
3 Sets
12-15 Reps
@8
Day 4
1
Squat (Smith Machine)
4 Sets
6-10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg extension (One Legged)
3 Sets
12-15 Reps
@8
4
Lying Leg Curl
3 Sets
10-12 Reps
@8
5
Hip Thrust (Machine)
3 Sets
10-12 Reps
@8
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
7
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8
8
Seated Calf Raise
4 Sets
12-15 Reps
@8
Day 5
1
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Bayesian Curl
3 Sets
10-12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
8
Hammer Curl (Cable)
3 Sets
10-12 Reps
@8
9
Wrist Curl + Reverse Wrist Curl
3 Sets
15-20 Reps
@8