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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
    Jun 18, 2025 11:42

Summary

Embark on an 18-week journey designed specifically for natural lifters with the Low Volume High Intensity Program for Natty's. This 5-day-a-week regimen focuses on maximizing strength gains through carefully curated high-intensity workouts that minimize volume while maximizing results. Each session targets key muscle groups with compound and isolation exercises, ensuring you build muscle efficiently without overtraining. Get ready to challenge yourself and unlock your true potential with this targeted approach to strength training!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
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