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Abdulrahman’s hypertrophy program

by Abdulrahman T.

Program Description

A program with emphasis on making you look like you lift, even in day to day life, not just at the beach. This is a program specifically designed to grow one’s arms, but that does not mean it is lacking on chest or back either. In fact this program also happens to be a great chest and back builder as well, though the days WILL be grueling. You will find the greatest gains in your arms with this program. Ever tried a traditional PPL split but found yourself inflicted with the accursed spider physique? Well then you’ve found the right place. This program is guaranteed to make those stubborn bad boys finally budge, getting you one stop closer to the promised land, Armhalla

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 02, 2025 06:43
  • Last Edited
    Sep 02, 2025 07:51
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.6%
Triceps
13.6%
Upper Back
12.4%
Lats
10.8%
Chest
10.8%
Abs
6.1%
Front Delts
6%
Quadriceps
4.3%
Middle Delts
4.2%
Rear Delts
3.8%
Hamstrings
3%
Calves
3%
Glutes
2.9%
Forearms
2.2%
Lower Back
1.2%
Adductors
1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
15-20 reps
12-14 reps
8-12 reps
8-10 reps
6-10 reps
RPE 6.5
RPE 6.5
RPE 8.5
RPE 9
RPE 9
2A
Seated Calf Raise
3
15 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Standing Calf Raise
3
15 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 9.5
6
Leg Raise (Captain's Chair)
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
-
2A
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
3
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Barbell)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
8-14 reps
6-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
7
Face Pull
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
8
Lateral Raise (Cable)
1
1
1
8-14 reps
8-12 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
9
Cable Crunch
2
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Pec Deck (Machine)
3
8-12 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Seated Row (Machine)
3
8-14 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Pullover (Dumbbell)
3
6-10 reps
RPE 8
8
Cable Crunch
2
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@7
@9
@9.5
@10
-
2A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@7
@9
@9.5
@10
3
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8-14 Reps
8-12 Reps
6-10 Reps
@9
@9.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-14 Reps
6-12 Reps
6-10 Reps
@9
@9.5
@10
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-14 Reps
8-12 Reps
6-10 Reps
@9
@9.5
@10
7
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@7
@9
@9.5
@10
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-14 Reps
8-12 Reps
6-10 Reps
@9
@9.5
@10
9
Cable Crunch
2 Sets
12 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@10
5
Seated Row (Machine)
3 Sets
8-14 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Pullover (Dumbbell)
3 Sets
6-10 Reps
@8
8
Cable Crunch
2 Sets
12 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@10
5
Seated Row (Machine)
3 Sets
8-14 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Pullover (Dumbbell)
3 Sets
6-10 Reps
@8
8
Cable Crunch
2 Sets
12 Reps
@8
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
12-14 Reps
8-12 Reps
8-10 Reps
6-10 Reps
@6.5
@6.5
@8.5
@9
@9
2A
Seated Calf Raise
3 Sets
15 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8.5
4A
Standing Calf Raise
3 Sets
15 Reps
@7.5
5
Leg Extension
3 Sets
8-12 Reps
@9.5
6
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@7.5
Day 4
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@7
@9
@9.5
@10
-
2A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@7
@9
@9.5
@10
3
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
4
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8-14 Reps
8-12 Reps
6-10 Reps
@9
@9.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-14 Reps
6-12 Reps
6-10 Reps
@9
@9.5
@10
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-14 Reps
8-12 Reps
6-10 Reps
@9
@9.5
@10
7
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@7
@9
@9.5
@10
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-14 Reps
8-12 Reps
6-10 Reps
@9
@9.5
@10
9
Cable Crunch
2 Sets
12 Reps
@7.5