logo
BoostcampPNG

Forged in Fortitude

by Diego M.
7 athletes joined
5.0
(1 rating)

Program Description

To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed; no fluff included. Push yourself & reap the rewards of the Forged in Fortitude Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 08, 2025 10:10
  • Last Edited
    Sep 05, 2025 09:50

Summary

**Forged in Fortitude** is a comprehensive 16-week strength training program designed to build muscle and enhance endurance with a focus on upper body development. Committing to 5 days a week, you'll engage in targeted workouts that emphasize back, chest, shoulders, and arms, utilizing a mix of machines, dumbbells, and cables. Each session includes a variety of exercises such as weighted pull-ups, incline presses, and supersets, ensuring you challenge your limits while promoting balanced growth. Get ready to forge your strength and resilience!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Middle Delts
10%
Upper Back
9.7%
Front Delts
9.4%
Hamstrings
7.3%
Biceps
7.2%
Chest
7.2%
Rear Delts
6.4%
Lats
6.1%
Glutes
5.5%
Lower Back
4.7%
Quadriceps
4.7%
Abs
4.6%
Calves
4.1%
Forearms
0.8%
Abductors
0.3%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Kelso Shrug
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
5-8 reps
-
4B
Hammer Preacher Curl
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Concentration Curl
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Standing Calf Raise
3
6-10 reps
-
3
Unilateral Leg Extensions
3
5-8 reps
-
4
Back Extension (Weighted)
2
6-10 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6A
Weighted Neck Flexions
2
8-12 reps
-
6B
Weighted Neck Extensions
2
8-12 reps
-
6C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weighted Neutral Grip Pullups
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
T-Bar Row
3
5-8 reps
-
3A
Pullover (Dumbbell)
2
6-10 reps
-
3B
Y Raise (Dumbbell)
2
6-10 reps
-
4A
Bicep Curl (Cable)
3
5-8 reps
-
4B
Cable Cross Body Curls
3
5-8 reps
-
5A
DB Wrist Extensions
2
8-12 reps
-
5B
DB Wrist Flexions
2
8-12 reps
-
5C
Alternating Dumbbell Curl
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Single Arm Pec Deck
3
5-8 reps
-
4
Chest Dips
2
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5B
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
8-15 reps
5-8 reps
RPE 6
RPE 10
2
Seated Hamstring Curl
3
6-10 reps
-
3
Leg Press
2
5-8 reps
-
4
Standing Calf Raise
3
6-10 reps
-
5
Seated Cable Crunch
3
8-12 reps
-
6
Weighted QL Lifts
2
5-8 reps
-
7A
Weighted Neck Flexions
2
8-12 reps
-
7B
Weighted Neck Extensions
2
8-12 reps
-
7C
Weighted Neck Lat Flexions
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Weighted Wide Grip Pullups
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
T-Bar Row
3 Sets
5-8 Reps
-
3A
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
3B
Kelso Shrug
2 Sets
6-10 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
-
4B
Hammer Preacher Curl
3 Sets
5-8 Reps
-
5A
DB Wrist Extensions
2 Sets
8-12 Reps
-
5B
DB Wrist Flexions
2 Sets
8-12 Reps
-
5C
Concentration Curl
1 Set
AMRAP
-
Day 2
1
Incline Chest Press (Machine)
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
3
Single Arm Pec Deck
3 Sets
5-8 Reps
-
4
Chest Dips
2 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6A
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
Day 3
1
Hack Squat
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
Standing Calf Raise
3 Sets
6-10 Reps
-
3
Unilateral Leg Extensions
3 Sets
5-8 Reps
-
4
Back Extension (Weighted)
2 Sets
6-10 Reps
-
5
Weighted Hanging Leg Raises
3 Sets
10-15 Reps
-
6A
Weighted Neck Flexions
2 Sets
8-12 Reps
-
6B
Weighted Neck Extensions
2 Sets
8-12 Reps
-
6C
Weighted Neck Lat Flexions
2 Sets
8-12 Reps
-
Day 4
1
Weighted Neutral Grip Pullups
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
T-Bar Row
3 Sets
5-8 Reps
-
3A
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
3B
Y Raise (Dumbbell)
2 Sets
6-10 Reps
-
4A
Bicep Curl (Cable)
3 Sets
5-8 Reps
-
4B
Cable Cross Body Curls
3 Sets
5-8 Reps
-
5A
DB Wrist Extensions
2 Sets
8-12 Reps
-
5B
DB Wrist Flexions
2 Sets
8-12 Reps
-
5C
Alternating Dumbbell Curl
1 Set
AMRAP
-
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
3
Single Arm Pec Deck
3 Sets
5-8 Reps
-
4
Chest Dips
2 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5B
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6A
Cable Unilateral Tricep Pushdowns
3 Sets
6-10 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
Day 6
1
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
8-15 Reps
5-8 Reps
@6
@10
2
Seated Hamstring Curl
3 Sets
6-10 Reps
-
3
Leg Press
2 Sets
5-8 Reps
-
4
Standing Calf Raise
3 Sets
6-10 Reps
-
5
Seated Cable Crunch
3 Sets
8-12 Reps
-
6
Weighted QL Lifts
2 Sets
5-8 Reps
-
7A
Weighted Neck Flexions
2 Sets
8-12 Reps
-
7B
Weighted Neck Extensions
2 Sets
8-12 Reps
-
7C
Weighted Neck Lat Flexions
2 Sets
8-12 Reps
-