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BoostcampPNG

Fitness Plan to Help Your Mom With The Groceries

by urlocalbaker

Program Description

This basic novice-intermediate program contains what I feel will work your upper, lower, and various other areas, properly targeting most muscles needed for effective strength and physique improvements. Don’t forget to eat enough protein (3/4-1 gram per pound of bodyweight) and get lots of rest! Personally, I like to do this Monday-Tuesday-Wednesday, rest, Friday, and then the weekend is off 🙂 Also be sure to keep up with your cardio! Bulking or not, 150 minutes a week minimum of moderate cardio please 🙏 health is important regardless.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 16, 2025 07:35
  • Last Edited
    Nov 25, 2025 05:40

Summary

Embark on a transformative 12-week journey with the "First Program Hope It Works lol," designed for those ready to elevate their fitness game. This program features four targeted workouts each week, focusing on key muscle groups like back, biceps, legs, and core. With a mix of compound and isolation exercises, you'll build strength and endurance while fine-tuning your technique. Whether you're a beginner or looking to shake up your routine, this program provides the structure and motivation to help you achieve your goals. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
10%
Biceps
9.6%
Forearms
9%
Middle Delts
8.6%
Chest
7.9%
Quadriceps
6.6%
Upper Back
6.5%
Lats
6.5%
Hamstrings
4.5%
Glutes
3.8%
Abs
3.8%
Calves
3.4%
Abductors
2.4%
Rear Delts
2.4%
Adductors
1.7%
Lower Back
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 6.5
RPE 8
RPE 8.5
3
Shoulder Press (Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
4
Lateral Raise (Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Tricep Kickback
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 9
6
Dip (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
7
Abs Crunch (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
8
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
2
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Single Arm Row (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Wrist Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Reverse Bicep Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Deadlift (Smith Machine)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Hip Adductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Seated Hamstring Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Seated Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Abs Crunch (Machine)
1
1
1
1
45 secs
45 secs
45 secs
45 secs
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Hip Abductor (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
12
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Dumbbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Rear Delt Fly (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
9
Incline Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
10
Skull Crusher (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
11
Supinated Side Pressure Curls
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6
@6.5
@7
@7.5
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@6.5
@8
@8.5
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6.5
@7
@7.5
@8.5
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7
@7.5
@8.5
5
Tricep Kickback
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@8.5
@9
6
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@8
@8.5
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7.5
@8
@8.5
8
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@7
@7.5
@8.5
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@7.5
@8
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@7.5
@8
4
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6.5
@7
@7.5
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7.5
@8
@8.5
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8.5
@9
@9.5
8
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
@10
9
Supinated Side Pressure Curls
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@7.5
@8
2
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6
@6.5
@7
@7.5
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7.5
@8.5
@9
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
@8.5
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7.5
@8
@8.5
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7.5
@8
@8.5
@9
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
45 secs
45 secs
45 secs
45 secs
@8
@8.5
@9
@9.5
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9.5
@10
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
4
Leg Press
2 Sets
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9.5
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7.5
@8
@8.5
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8.5
@9
@9.5
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8.5
@9
@9.5
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@7.5
@8
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9.5
@10
10
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9.5
@10
11
Supinated Side Pressure Curls
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
12
Leg Press
1 Set
-