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Low Volume High Intensity Program for Natty's

by The Wolf

Program Description

A classic bodybuilding program focused on building muscle and improving your physique. Each day targets a different muscle group so you can train with full intensity and proper recovery. Stick to the plan, stay consistent, and watch your body grow. Recommended Schedule: Monday: Back Tuesday: Chest Wednesday: Rest Thrusday: Legs Friday: Shoulder Saturday: Arms Sunday: Rest Note: Weeks 4, 8, 12 & 16 are deload weeks — reduce volume and/or intensity to allow for recovery and adaptation. This is essential for long-term progress and injury prevention. Deload Weeks (Weeks 4, 8, 12 & 16): Purpose: Recover from accumulated fatigue, reduce risk of injury, and promote long-term progress. How: 1. Cut volume by 30–50%. 2. Use 50–70% of your usual training weights. 3. Avoid failure (leave 2–3 reps in reserve). 4. Focus on technique, tempo, and mobility. 5. Optional: Drop accessory/isolation work. Post-Deload Week (Week 5, 9, 13 & 17): Purpose: Ramp back up safely and smoothly. How: 1. Resume training at 80–90% of usual volume. 2. Return to normal working weights, but keep 1 rep in reserve (RIR). 3. Increase weights by 2.5–5% only if you're feeling strong. 4. By mid to late week, return to full training intensity.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 27, 2025 10:59
  • Last Edited
    May 07, 2025 09:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-10 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
3
Face Pull
2
8-12 reps
RPE 8.5-9
4
Lat Prayer
2
8-12 reps
RPE 8.5-9
5
Back Extension (Weighted)
2
6-10 reps
RPE 10
6
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-12 reps
RPE 8.5-9
2
Neck Press/Guillotine Press
2
6-10 reps
RPE 8.5-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Cable Crossover
2
8-12 reps
RPE 8.5-9
5
Push Up
1
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 8.5-9
2
Leg Press
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
12-20 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
12-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 9-9.5
2
Leg Extension
2
12-20 reps
RPE 8.5-9
3
Leg Curl
2
8-15 reps
RPE 8.5-9
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 9-9.5
5
Calf Raise (Machine)
2
15-20 reps
RPE 8.5-9
6
Seated Calf Raise
2
15-20 reps
RPE 8.5-9
7
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
2
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 8.5-9
5
Shrug (Dumbbell)
2
6-10 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
2
Face Away Cable Curl
2
8-12 reps
RPE 8.5-9
3
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9
4
Lying Triceps Extension (EZ Bar)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8.5-9
6
Tricep Kickback
1
8-12 reps
RPE 8.5-9
7A
Wrist Curls
2
15-20 reps
RPE 8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 8.5-9.5
8
Lower Abs With Propel Machine
2
15-20 reps
RPE 8.5-9
Week 1
1 / 18 Weeks
Day 2
1
Pec Deck (Machine)
2 Sets
8-12 Reps
@8.5-9
2
Neck Press/Guillotine Press
2 Sets
6-10 Reps
@8.5-9
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Cable Crossover
2 Sets
8-12 Reps
@8.5-9
5
Push Up
1 Set
15-20 Reps
@10
6
Cable Crunch
2 Sets
15-20 Reps
@8.5-9
Day 5
1
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
2
Face Away Cable Curl
2 Sets
8-12 Reps
@8.5-9
3
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9
4
Lying Triceps Extension (EZ Bar)
2 Sets
6-10 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@8.5-9
6
Tricep Kickback
1 Set
8-12 Reps
@8.5-9
7A
Wrist Curls
2 Sets
15-20 Reps
@8.5-9.5
7B
Reverse Wrist Curl (Barbell)
2 Sets
15-20 Reps
@8.5-9.5
8
Lower Abs With Propel Machine
2 Sets
15-20 Reps
@8.5-9
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
2 Sets
8-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@8.5-9
5
Shrug (Dumbbell)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
15-20 Reps
@8.5-9
Day 1
1
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
3
Face Pull
2 Sets
8-12 Reps
@8.5-9
4
Lat Prayer
2 Sets
8-12 Reps
@8.5-9
5
Back Extension (Weighted)
2 Sets
6-10 Reps
@10
6
Lower Abs With Propel Machine
2 Sets
15-20 Reps
@8.5-9
Day 3
1
Leg Extension
2 Sets
12-20 Reps
@8.5-9
2
Leg Press
2 Sets
12-20 Reps
@8.5-9
3
Leg Curl
2 Sets
12-20 Reps
@8.5-9
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@9-9.5
5
Calf Raise (Machine)
2 Sets
12-20 Reps
@8.5-9
6
Seated Calf Raise
2 Sets
15-20 Reps
@8.5-9
7
Lower Abs With Propel Machine
2 Sets
15-20 Reps
@8.5-9