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Arms Mode

by Jaron Z.
20 athletes joined
5.0
(1 rating)

Program Description

Shoulder, arm, and back focused program. With intensity techniques for extra gainz. How to progress: -You can go 6 days in a row, or 3 on 1 off, if you need an extra rest day. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* *If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. -If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again. *How to perform a Myo rep match set*: -Perform the 1st set as usual. This 1st set should be taken to the appropriate RPE. -On all subsequent sets hit the same amount of reps as your first set, with as many rest pause, mini sets as it takes. Example: on the first set you’re able to get 18 reps @ RPE 9. On the 2nd set, you can only get 12 reps @ RPE 9. Rest 5-10 seconds and perform another 6 reps to get 18 total reps. On set 3, you may have to perform several mini sets, with several 5-10 second rest periods to match the 18 reps from set 1. -Rest a normal amount of time in between each myo rep match set.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 27, 2024 10:27
  • Last Edited
    Jun 18, 2025 10:48

Summary

Unleash your upper body potential with the **Arms Mode** program, a comprehensive 12-week journey designed to sculpt and strengthen your arms. Committing to six days a week, you'll engage in a variety of targeted exercises, including dumbbell curls, tricep pushdowns, and unique movements like the Powell raise, ensuring balanced development of both biceps and triceps. With a focus on intensity and progressive overload, this program will challenge you to push your limits and achieve impressive gains. Get ready to flex your strength and redefine your arm training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
10-30 reps
RPE 10
6
Powell Raise
3
10-20 reps
RPE 10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
20-30 reps
RPE 8-10
3
Leg Extension
2
10-20 reps
RPE 8-10
4
Squat (Barbell)
2
6-15 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Powell Raise
4
10-30 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8-10
3
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
5
Incline Chest Fly (Dumbbell)
4
8-20 reps
RPE 8-10
6
Barbell Row
3
8-15 reps
RPE 8-10
7
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
8
Seated Row (Cable)
3
8-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
5-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-12 reps
RPE 8-10
4
Leg Press
2
20-30 reps
RPE 8-10
5
Standing Calf Raise
4
10-30 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Powell Raise
4
10-30 reps
RPE 10
3
Upright Row (Cable)
3
10-20 reps
RPE 8-10
4
Tricep Extension (Barbell)
3
8-20 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 8-10
7
Meadows Curls
3
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-15 reps
RPE 8-10
2
Chest Supported Row (Dumbbell)
3
8-15 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8-10
4
Shrug (Barbell)
3
8-20 reps
RPE 10
5
Incline Fly Press (Dumbbell)
4
10-20 reps
RPE 8-10
6
Standing Calf Raise
4
10-30 reps
RPE 8-10
7
Cable Crunch
3
8-20 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 8-10
Week 1
1 / 12 Weeks
Day 4
1
Hamstring Curl
3 Sets
8-20 Reps
@8-10
2
Platz Squat
2 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
2 Sets
5-12 Reps
@8-10
4
Leg Press
2 Sets
20-30 Reps
@8-10
5
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
6
Cable Crunch
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Powell Raise
4 Sets
10-30 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8-10
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@8-10
4
Tricep Extension (Barbell)
3 Sets
8-15 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
4 Sets
8-20 Reps
@8-10
6
Barbell Row
3 Sets
8-15 Reps
@8-10
7
Pullover (Dumbbell)
3 Sets
8-20 Reps
@8-10
8
Seated Row (Cable)
3 Sets
8-15 Reps
@8-10
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@8-10
2
Powell Raise
4 Sets
10-30 Reps
@10
3
Upright Row (Cable)
3 Sets
10-20 Reps
@8-10
4
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@8-10
7
Meadows Curls
3 Sets
8-20 Reps
@8-10
8
Wrist Curls
4 Sets
10-30 Reps
@8-10
Day 6
1
Barbell Row
3 Sets
8-15 Reps
@8-10
2
Chest Supported Row (Dumbbell)
3 Sets
8-15 Reps
@8-10
3
Lat Pulldown (Close Grip)
3 Sets
8-15 Reps
@8-10
4
Shrug (Barbell)
3 Sets
8-20 Reps
@10
5
Incline Fly Press (Dumbbell)
4 Sets
10-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
7
Cable Crunch
3 Sets
8-20 Reps
@8-10
8
Hanging Leg Raise
3 Sets
AMRAP
@8-10
Day 2
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
2 Sets
20-30 Reps
@8-10
3
Leg Extension
2 Sets
10-20 Reps
@8-10
4
Squat (Barbell)
2 Sets
6-15 Reps
@8-10
5
Standing Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
3 Sets
AMRAP
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Tricep Rope Push Down (Cable)
3 Sets
20-30 Reps
@8-10
3
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-10
4
Preacher Curl (Dumbbell)
3 Sets
12-20 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
10-30 Reps
@10
6
Powell Raise
3 Sets
10-20 Reps
@10
7
Shrug (Barbell)
3 Sets
8-20 Reps
@10
8
Wrist Curls
4 Sets
10-30 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jaron Z.Age 38, Man
6 months ago
1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I ran this as an arm specialization phase for 3 months, and I really enjoyed it. I adjusted the volume (for me) enough so that I could recover, session to session. Dialing back the leg volume did help. The myo rep match sets burn like crazy, and the Powell raises completely torched my middle delts. I felt like I got enough chest stimulus to maintain/slowly progress. Try this program out, if you feel stagnated!