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Roane Ranger Garage Gym S1 Protocol

by Nathan Stepp

Program Description

This is program is molded after the Team Skip Training Protocol. The link below is my reference for this program. This program was designed for me to track my own training. It was not intended to copy Team Skip’s training program and portray it as my own. This program using a blast and cruise approach. During the blast weeks you will ramp up the volume from 1 set to 3 sets per exercise over the course of the blast. Week 1/2 1 set per exercise Week 3/4 2 sets per exercise Week 5/6 3 sets per exercise The opening lifts for each body part is not taken to complete failure, but rather 1 or 2 RIR. All other lifts are taken to failure. Failure is defined as not being able to do one more rep without dropping the weight on yourself. For example, if you are bench pressing and you get 10 reps, but know if you go for 11 reps you will not be able to lift the bar off your chest. That is failure. Failure is not when you start to feel a burning sensation and you get tiny heart syndrome and wimp out because it’s uncomfortable. When performing your sets, warm up sets do not count. The only sets you count are the working sets. These are the sets you take to failure. https://youtu.be/9nGREusrm0Q?si=JnpRjvgIPKcCbssD

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 07, 2026 11:34
  • Last Edited
    Jan 08, 2026 02:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
11%
Hamstrings
8.7%
Middle Delts
8.5%
Glutes
8%
Rear Delts
7.7%
Upper Back
7.7%
Quadriceps
7.3%
Chest
6.4%
Biceps
5.8%
Abs
5.5%
Lats
5.1%
Lower Back
2.2%
Calves
1.5%
Forearms
1.3%
Adductors
0.7%
Abductors
0.7%
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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
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
5
Shoulder Press (Machine)
3
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
8
Alternating Dumbbell Curl
3
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
11
Bench Press (Close Grip)
3
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
13
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 10
2
Pendulum Squat
3
15 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Back Extension (Weighted)
3
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 10
2
Pendulum Squat
3
15 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Back Extension (Weighted)
3
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
5
Shoulder Press (Machine)
3
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
8
Alternating Dumbbell Curl
3
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
11
Bench Press (Close Grip)
3
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
13
Hanging Leg Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 10
2
Pendulum Squat
3
15 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Back Extension (Weighted)
3
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 10
2
Pendulum Squat
1
15 reps
RPE 10
3
Leg Press
1
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
1
12 reps
RPE 10
5
Lying Leg Curl
1
15 reps
RPE 10
6
Back Extension (Weighted)
1
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
8
Calf Raise (Leg Press)
1
15 reps
RPE 10
9
Cable Crunch
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
8
Alternating Dumbbell Curl
2
12 reps
RPE 10
9
Bicep Curl (Cable)
2
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
11
Bench Press (Close Grip)
2
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
13
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 10
2
Pendulum Squat
3
15 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Back Extension (Weighted)
3
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 10
2
Chest Press (Machine)
3
15 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Straight Arm Pulldown
3
15 reps
RPE 10
6
Bent Over Row (Barbell)
3
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 10
8
T-Bar Row
3
12 reps
RPE 10
9
Reverse Pec Deck
3
15 reps
RPE 10
10
Rear Delt Fly (Cable)
3
15 reps
RPE 10
11
Lying Rear Lateral Raise
3
12 reps
RPE 10
12
Shrug (Dumbbell)
3
15 reps
RPE 10
13
Decline Crunch (Weighted)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 10
2
Pendulum Squat
1
15 reps
RPE 10
3
Leg Press
1
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
1
12 reps
RPE 10
5
Lying Leg Curl
1
15 reps
RPE 10
6
Back Extension (Weighted)
1
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
8
Calf Raise (Leg Press)
1
15 reps
RPE 10
9
Cable Crunch
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
8
Alternating Dumbbell Curl
2
12 reps
RPE 10
9
Bicep Curl (Cable)
2
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
11
Bench Press (Close Grip)
2
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
13
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 10
2
Pendulum Squat
1
15 reps
RPE 10
3
Leg Press
1
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
1
12 reps
RPE 10
5
Lying Leg Curl
1
15 reps
RPE 10
6
Back Extension (Weighted)
1
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
8
Calf Raise (Leg Press)
1
15 reps
RPE 10
9
Cable Crunch
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 10
2
Chest Press (Machine)
3
15 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Straight Arm Pulldown
3
15 reps
RPE 10
6
Bent Over Row (Barbell)
3
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 10
8
T-Bar Row
3
12 reps
RPE 10
9
Reverse Pec Deck
3
15 reps
RPE 10
10
Rear Delt Fly (Cable)
3
15 reps
RPE 10
11
Lying Rear Lateral Raise
3
12 reps
RPE 10
12
Shrug (Dumbbell)
3
15 reps
RPE 10
13
Decline Crunch (Weighted)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 10
2
Pendulum Squat
1
15 reps
RPE 10
3
Leg Press
1
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
1
12 reps
RPE 10
5
Lying Leg Curl
1
15 reps
RPE 10
6
Back Extension (Weighted)
1
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
8
Calf Raise (Leg Press)
1
15 reps
RPE 10
9
Cable Crunch
1
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
8
Alternating Dumbbell Curl
2
12 reps
RPE 10
9
Bicep Curl (Cable)
2
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
11
Bench Press (Close Grip)
2
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
13
Hanging Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 10
2
Pendulum Squat
3
15 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Back Extension (Weighted)
3
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 10
2
Chest Press (Machine)
3
15 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Straight Arm Pulldown
3
15 reps
RPE 10
6
Bent Over Row (Barbell)
3
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 10
8
T-Bar Row
3
12 reps
RPE 10
9
Reverse Pec Deck
3
15 reps
RPE 10
10
Rear Delt Fly (Cable)
3
15 reps
RPE 10
11
Lying Rear Lateral Raise
3
12 reps
RPE 10
12
Shrug (Dumbbell)
3
15 reps
RPE 10
13
Decline Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 10
2
Pendulum Squat
1
15 reps
RPE 10
3
Leg Press
1
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
1
12 reps
RPE 10
5
Lying Leg Curl
1
15 reps
RPE 10
6
Back Extension (Weighted)
1
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
8
Calf Raise (Leg Press)
1
15 reps
RPE 10
9
Cable Crunch
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
8
Alternating Dumbbell Curl
2
12 reps
RPE 10
9
Bicep Curl (Cable)
2
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
11
Bench Press (Close Grip)
2
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
13
Hanging Leg Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 10
2
Chest Press (Machine)
3
15 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Straight Arm Pulldown
3
15 reps
RPE 10
6
Bent Over Row (Barbell)
3
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 10
8
T-Bar Row
3
12 reps
RPE 10
9
Reverse Pec Deck
3
15 reps
RPE 10
10
Rear Delt Fly (Cable)
3
15 reps
RPE 10
11
Lying Rear Lateral Raise
3
12 reps
RPE 10
12
Shrug (Dumbbell)
3
15 reps
RPE 10
13
Decline Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
5
Shoulder Press (Machine)
3
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
8
Alternating Dumbbell Curl
3
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
11
Bench Press (Close Grip)
3
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
13
Hanging Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 10
2
Pendulum Squat
1
15 reps
RPE 10
3
Leg Press
1
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
1
12 reps
RPE 10
5
Lying Leg Curl
1
15 reps
RPE 10
6
Back Extension (Weighted)
1
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
8
Calf Raise (Leg Press)
1
15 reps
RPE 10
9
Cable Crunch
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
8
Alternating Dumbbell Curl
2
12 reps
RPE 10
9
Bicep Curl (Cable)
2
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
11
Bench Press (Close Grip)
2
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
13
Hanging Leg Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
5
Shoulder Press (Machine)
3
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
8
Alternating Dumbbell Curl
3
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
11
Bench Press (Close Grip)
3
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
13
Hanging Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
15 reps
RPE 10
2
Pendulum Squat
1
15 reps
RPE 10
3
Leg Press
1
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
1
12 reps
RPE 10
5
Lying Leg Curl
1
15 reps
RPE 10
6
Back Extension (Weighted)
1
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
12 reps
RPE 10
8
Calf Raise (Leg Press)
1
15 reps
RPE 10
9
Cable Crunch
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
5
Shoulder Press (Machine)
2
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
8
Alternating Dumbbell Curl
2
12 reps
RPE 10
9
Bicep Curl (Cable)
2
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
11
Bench Press (Close Grip)
2
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
13
Hanging Leg Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
15 reps
RPE 10
2
Chest Press (Machine)
3
15 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Straight Arm Pulldown
3
15 reps
RPE 10
6
Bent Over Row (Barbell)
3
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 10
8
T-Bar Row
3
12 reps
RPE 10
9
Reverse Pec Deck
3
15 reps
RPE 10
10
Rear Delt Fly (Cable)
3
15 reps
RPE 10
11
Lying Rear Lateral Raise
3
12 reps
RPE 10
12
Shrug (Dumbbell)
3
15 reps
RPE 10
13
Decline Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
5
Shoulder Press (Machine)
3
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
8
Alternating Dumbbell Curl
3
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
11
Bench Press (Close Grip)
3
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
13
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
5
Shoulder Press (Machine)
3
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
8
Alternating Dumbbell Curl
3
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
11
Bench Press (Close Grip)
3
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
13
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 10
2
Pendulum Squat
3
15 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Back Extension (Weighted)
3
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 10
2
Pendulum Squat
3
15 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Back Extension (Weighted)
3
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
15 reps
RPE 10
2
Chest Press (Machine)
1
15 reps
RPE 10
3
Incline Chest Press (Machine)
1
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
1
12 reps
RPE 10
5
Straight Arm Pulldown
1
15 reps
RPE 10
6
Bent Over Row (Barbell)
1
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 10
8
T-Bar Row
1
12 reps
RPE 10
9
Reverse Pec Deck
1
15 reps
RPE 10
10
Rear Delt Fly (Cable)
1
15 reps
RPE 10
11
Lying Rear Lateral Raise
1
12 reps
RPE 10
12
Shrug (Dumbbell)
1
15 reps
RPE 10
13
Decline Crunch (Weighted)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
3
Lateral Raise (Cable)
1
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
12 reps
RPE 10
5
Shoulder Press (Machine)
1
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
15 reps
RPE 10
8
Alternating Dumbbell Curl
1
12 reps
RPE 10
9
Bicep Curl (Cable)
1
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
11
Bench Press (Close Grip)
1
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
1
12 reps
RPE 10
13
Hanging Leg Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15 reps
RPE 10
2
Pendulum Squat
2
15 reps
RPE 10
3
Leg Press
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Back Extension (Weighted)
2
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
8
Calf Raise (Leg Press)
2
15 reps
RPE 10
9
Cable Crunch
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
15 reps
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Decline Bench Press (Dumbbell)
2
12 reps
RPE 10
5
Straight Arm Pulldown
2
15 reps
RPE 10
6
Bent Over Row (Barbell)
2
15 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
8
T-Bar Row
2
12 reps
RPE 10
9
Reverse Pec Deck
2
15 reps
RPE 10
10
Rear Delt Fly (Cable)
2
15 reps
RPE 10
11
Lying Rear Lateral Raise
2
12 reps
RPE 10
12
Shrug (Dumbbell)
2
15 reps
RPE 10
13
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Lateral Raise (Cable)
3
12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
5
Shoulder Press (Machine)
3
15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
8
Alternating Dumbbell Curl
3
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
11
Bench Press (Close Grip)
3
15 reps
RPE 10
12
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
13
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 10
2
Pendulum Squat
3
15 reps
RPE 10
3
Leg Press
3
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Back Extension (Weighted)
3
15 reps
RPE 10
7
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
8
Calf Raise (Leg Press)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Lateral Raise (Cable)
1 Set
15 Reps
@10
2
Lateral Raise (Dumbbell)
1 Set
15 Reps
@10
3
Lateral Raise (Cable)
1 Set
12 Reps
@10
4
One Arm Lateral Raise (Cable)
1 Set
12 Reps
@10
5
Shoulder Press (Machine)
1 Set
15 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
12 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
15 Reps
@10
8
Alternating Dumbbell Curl
1 Set
12 Reps
@10
9
Bicep Curl (Cable)
1 Set
12 Reps
@10
10
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
11
Bench Press (Close Grip)
1 Set
15 Reps
@10
12
Overhead Tricep Extension (Cable)
1 Set
12 Reps
@10
13
Hanging Leg Raise
1 Set
15 Reps
@10
Day 3
1
Goblet Squat
1 Set
15 Reps
@10
2
Pendulum Squat
1 Set
15 Reps
@10
3
Leg Press
1 Set
12 Reps
@10
4
Bulgarian Split Squat (Barbell)
1 Set
12 Reps
@10
5
Lying Leg Curl
1 Set
15 Reps
@10
6
Back Extension (Weighted)
1 Set
15 Reps
@10
7
Romanian Deadlift (Barbell)
1 Set
12 Reps
@10
8
Calf Raise (Leg Press)
1 Set
15 Reps
@10
9
Cable Crunch
1 Set
15 Reps
@10
Day 1
1
Chest Fly (Machine)
1 Set
15 Reps
@10
2
Chest Press (Machine)
1 Set
15 Reps
@10
3
Incline Chest Press (Machine)
1 Set
12 Reps
@10
4
Decline Bench Press (Dumbbell)
1 Set
12 Reps
@10
5
Straight Arm Pulldown
1 Set
15 Reps
@10
6
Bent Over Row (Barbell)
1 Set
15 Reps
@10
7
Lat Pulldown (Neutral Grip)
1 Set
12 Reps
@10
8
T-Bar Row
1 Set
12 Reps
@10
9
Reverse Pec Deck
1 Set
15 Reps
@10
10
Rear Delt Fly (Cable)
1 Set
15 Reps
@10
11
Lying Rear Lateral Raise
1 Set
12 Reps
@10
12
Shrug (Dumbbell)
1 Set
15 Reps
@10
13
Decline Crunch (Weighted)
1 Set
15 Reps
@10
Day 4
1
Chest Fly (Machine)
1 Set
15 Reps
@10
2
Chest Press (Machine)
1 Set
15 Reps
@10
3
Incline Chest Press (Machine)
1 Set
12 Reps
@10
4
Decline Bench Press (Dumbbell)
1 Set
12 Reps
@10
5
Straight Arm Pulldown
1 Set
15 Reps
@10
6
Bent Over Row (Barbell)
1 Set
15 Reps
@10
7
Lat Pulldown (Neutral Grip)
1 Set
12 Reps
@10
8
T-Bar Row
1 Set
12 Reps
@10
9
Reverse Pec Deck
1 Set
15 Reps
@10
10
Rear Delt Fly (Cable)
1 Set
15 Reps
@10
11
Lying Rear Lateral Raise
1 Set
12 Reps
@10
12
Shrug (Dumbbell)
1 Set
15 Reps
@10
13
Decline Crunch (Weighted)
1 Set
15 Reps
@10