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HH's All in 1 Trainer Based Hypertrophy Supersets

by Hakan H.

Program Description

A time-efficient hypertrophy program built around intelligent supersets. Designed for intermediate lifters who want to maximise volume, maintain intensity, and drive consistent muscle growth without long sessions. Focus is on progressive overload, balanced weekly stimulus, and repeatable execution. How to Run It Train with intent: Supersets ≠ rushing. Control tempo and hit quality reps. Progress every week: Add load, reps, or improve execution. No stagnation. Rest smart: 1 min rest within supersets, 2-3 min between rounds. Stay 1–3 RIR: Push hard, but avoid failure on most sets to sustain performance. RPE 7 = 3 RIR, RPE9 = 1 RIR Listen to your body: Fatigue high? Pull back slightly on load or volume. Keep the structure: Exercise order and pairings are deliberate, don’t randomly swap. Recover to grow: Sleep, nutrition, hydration = non-negotiable. Deload every 8 weeks: Reduce volume/load, then restart stronger.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 04, 2026 09:14
  • Last Edited
    Apr 04, 2026 09:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Triceps
10.5%
Hamstrings
9.9%
Front Delts
8.8%
Glutes
8.8%
Biceps
8.3%
Upper Back
7.7%
Chest
6.6%
Abs
6.6%
Lats
4.4%
Rear Delts
4.4%
Middle Delts
4.4%
Forearms
3%
Calves
2.2%
Lower Back
2.2%
Adductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Squat (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2B
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Chest Fly (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
1
1
2
16 reps
16 reps
16 reps
RPE 7
RPE 8
RPE 9
4A
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Leg Extension
3
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Squat (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2B
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Chest Fly (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
1
1
2
16 reps
16 reps
16 reps
RPE 7
RPE 8
RPE 9
4A
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Leg Extension
3
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Squat (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2B
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Chest Fly (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
1
1
2
16 reps
16 reps
16 reps
RPE 7
RPE 8
RPE 9
4A
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Leg Extension
3
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Squat (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2B
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Chest Fly (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
1
1
2
16 reps
16 reps
16 reps
RPE 7
RPE 8
RPE 9
4A
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Leg Extension
3
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Squat (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2B
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Chest Fly (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
1
1
2
16 reps
16 reps
16 reps
RPE 7
RPE 8
RPE 9
4A
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Leg Extension
3
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Squat (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2B
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Chest Fly (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
1
1
2
16 reps
16 reps
16 reps
RPE 7
RPE 8
RPE 9
4A
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Leg Extension
3
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Squat (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2B
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Chest Fly (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
1
1
2
16 reps
16 reps
16 reps
RPE 7
RPE 8
RPE 9
4A
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Leg Extension
3
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Squat (Smith Machine)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2B
Leg Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Chest Fly (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Bulgarian Split Squat (Dumbbell)
1
1
2
16 reps
16 reps
16 reps
RPE 7
RPE 8
RPE 9
4A
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4B
Leg Extension
3
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Preacher Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Hip Thrust (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2B
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3A
Single-Leg Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Incline Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Preacher Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Hip Thrust (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2B
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3A
Single-Leg Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Incline Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Preacher Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Hip Thrust (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2B
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3A
Single-Leg Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Incline Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Preacher Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Hip Thrust (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2B
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3A
Single-Leg Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Incline Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Preacher Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Hip Thrust (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2B
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3A
Single-Leg Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Incline Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Preacher Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Hip Thrust (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2B
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3A
Single-Leg Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Incline Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Preacher Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Hip Thrust (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2B
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3A
Single-Leg Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Incline Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
1B
Preacher Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Hip Thrust (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2B
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3A
Single-Leg Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3B
Incline Curl (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4B
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
1B
Chest Supported Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Face Pull
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3A
Lateral Raise (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3B
Rear Delt Fly (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Cable Crunch
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4B
Knee Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
1B
Chest Supported Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Face Pull
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3A
Lateral Raise (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3B
Rear Delt Fly (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Cable Crunch
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4B
Knee Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
1B
Chest Supported Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Face Pull
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3A
Lateral Raise (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3B
Rear Delt Fly (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Cable Crunch
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4B
Knee Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
1B
Chest Supported Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Face Pull
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3A
Lateral Raise (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3B
Rear Delt Fly (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Cable Crunch
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4B
Knee Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
1B
Chest Supported Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Face Pull
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3A
Lateral Raise (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3B
Rear Delt Fly (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Cable Crunch
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4B
Knee Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
1B
Chest Supported Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Face Pull
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3A
Lateral Raise (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3B
Rear Delt Fly (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Cable Crunch
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4B
Knee Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
1B
Chest Supported Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Face Pull
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3A
Lateral Raise (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3B
Rear Delt Fly (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Cable Crunch
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4B
Knee Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
1B
Chest Supported Row (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2A
Face Pull
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2B
Seated Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3A
Lateral Raise (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3B
Rear Delt Fly (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4A
Cable Crunch
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
4B
Knee Raise (Captain's Chair)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
1B
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
2B
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@9
3A
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@9
3B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
@7
@8
@9
@9
4A
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@8
@9
@9
4B
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@9
Day 2
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
1B
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@9
2B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@8
@9
@9
3A
Single-Leg Leg Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@9
3B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
4A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4B
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1A
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@9
1B
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
2A
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@8
@9
@9
2B
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
3A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
3B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@9
4A
Cable Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
4B
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9