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Program Description

To help my friend

Program Overview

  • Level
    Beginner, Advanced, Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2025 01:04
  • Last Edited
    Sep 20, 2025 06:06
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Biceps
11.2%
Lats
10.5%
Triceps
9.7%
Hamstrings
9.4%
Quadriceps
7.5%
Chest
7.5%
Glutes
6.7%
Front Delts
6%
Middle Delts
5.2%
Abs
4.5%
Adductors
3.7%
Abductors
2.6%
Forearms
1.5%
Lower Back
0.7%
Rear Delts
0.7%
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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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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9
2
Chest Fly (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lateral Raise (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Cable Low Row
2
6-10 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
2
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
6
Hip Thrust (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Cable Low Row
2 Sets
6-10 Reps
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Shrug (Dumbbell)
1 Set
6-10 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
Day 3
1
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9
2
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Leg Curl
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Abs Crunch (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 6
1
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9
2
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Leg Curl
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Abs Crunch (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Cable Low Row
2 Sets
6-10 Reps
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Shrug (Dumbbell)
1 Set
6-10 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
2
Chest Fly (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Lateral Raise (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9
2
Chest Fly (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Lateral Raise (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@9