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Ylä Ala Vasen Oikee

by Rankaisija
1 athletes joined
5.0
(2 ratings)

Program Description

Yes

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 27, 2025 10:23
  • Last Edited
    Mar 01, 2026 01:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
13.2%
Chest
11.8%
Upper Back
8.8%
Biceps
7.4%
Lats
6.8%
Hamstrings
6.3%
Middle Delts
6.1%
Quadriceps
5.7%
Glutes
4.7%
Calves
3.1%
Abs
3%
Rear Delts
3%
Adductors
2.8%
Lower Back
1.5%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
3-5 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 8
5
Seated Row (Cable)
1
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
8 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Dip (Weighted)
1
3-5 reps
RPE 8
3
Pull-Up (Weighted)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 8
5
Seated Row (Cable)
2
6-8 reps
RPE 8
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
10 reps
RPE 9
8
Seated Tricep Pushdown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3-5 reps
RPE 9
2
Hack Squat
1
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
5 reps
RPE 8
4
Hip Adductor (Machine)
1
6-8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
5 reps
RPE 8
4
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
3-5 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
1
8 reps
RPE 8
3
Bench Press (Close Grip)
1
3 reps
85%
4
Seated Shoulder Press (Dumbbell)
1
5 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
RPE 8
6
Chest Fly (Machine)
1
5 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 8
8
Concentration Curl
1
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
2
3 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9
4
Pull-Up (Neutral Grip, Weighted)
1
-
5
Chest Fly (Machine)
1
1
5 reps
5 reps
RPE 8
RPE 9
6
Face Pull
2
8-12 reps
RPE 8
7
Seated Overhead Extension (EZ Bar)
1
1
6 reps
6 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
8 reps
70%
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
3
Romanian Deadlift (Barbell)
1
8 reps
80%
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
12 reps
RPE 9
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2 reps
70%
2
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
4
Leg Extension
1
6 reps
RPE 8
5
Calf Raise (Leg Press)
1
6 reps
RPE 8
6
Abs Crunch (Weighted)
1
8 reps
RPE 9
7
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 8
8
Hammer Curl (Cable)
1
8 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
80%
2
Dip (Weighted)
1 Set
3-5 Reps
@8
3
Pull-Up (Weighted)
1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@9
4
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@8
5
Seated Row (Cable)
2 Sets
6-8 Reps
@8
6
Lateral Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
7
Preacher Curl (Dumbbell)
1 Set
10 Reps
@9
8
Seated Tricep Pushdown
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Hack Squat
1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@9
3
Seated Hamstring Curl
2 Sets
5 Reps
@8
4
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 3
1
Bicep Curl (Cable)
1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@9
2
Bench Press (Close Grip)
2 Sets
3 Reps
85%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
4
Pull-Up (Neutral Grip, Weighted)
1 Set
-
5
Chest Fly (Machine)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
6
Face Pull
2 Sets
8-12 Reps
@8
7
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
Day 4
1
Larsen Press (Barbell)
3 Sets
2 Reps
70%
2
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
8 Reps
@9
4
Leg Extension
1 Set
6 Reps
@8
5
Calf Raise (Leg Press)
1 Set
6 Reps
@8
6
Abs Crunch (Weighted)
1 Set
8 Reps
@9
7
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@8
8
Hammer Curl (Cable)
1 Set
8 Reps
@8
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Kunja EditsAge 20, Man
2 hours ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Kullini kasvoi kun tein viikon ajan"