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BoostcampPNG

GCSE Strict

by Yan Lin

Program Description

To achieve a goal

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2026 05:21
  • Last Edited
    Jan 20, 2026 04:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
11.8%
Biceps
8%
Lats
7.6%
Front Delts
7.6%
Middle Delts
7%
Abs
6.4%
Chest
5.7%
Hamstrings
5.7%
Quadriceps
5.7%
Rear Delts
4.8%
Glutes
4.8%
Adductors
2.9%
Forearms
2.5%
Calves
2.5%
Abductors
1.9%
Cardio
1.9%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
12 reps
12 reps
RPE 3
RPE 4
2
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 6
RPE 7
3
Kroc Row
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Kelso Shrug (Chest Supported)
1
2
8 reps
8 reps
RPE 6
RPE 7
5
Single Arm Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 6
7
Preacher Curl (EZ Bar)
2
1
9 reps
9 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
7 reps
7 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Overhead Unilateral Press
1
2
7 reps
7 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Skull Crusher EZBAR
2
1
7 reps
6 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
9 reps
8 reps
8 reps
RPE 9
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
8
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
10 reps
RPE 8
2
Squat (Smith Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Leg Extension
1
2
8 reps
7 reps
RPE 8
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Hip Adductor (Machine)
3
10 reps
RPE 7
7
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Unilateral Press
3
10 reps
RPE 9
3
Tricep Pushdown (Cable)
1
2
9 reps
7 reps
RPE 8
RPE 7
4
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 8
7
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
RPE 9
8
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
4
2 mins
RPE 10
2
Cardio (Zone 2)
3
3 mins
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown (Single Arm)
1 Set
2 Sets
12 Reps
12 Reps
@3
@4
2
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8 Reps
8 Reps
@6
@7
3
Kroc Row
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Kelso Shrug (Chest Supported)
1 Set
2 Sets
8 Reps
8 Reps
@6
@7
5
Single Arm Rear Delt Fly (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@6
7
Preacher Curl (EZ Bar)
2 Sets
1 Set
9 Reps
9 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@8
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Overhead Unilateral Press
1 Set
2 Sets
7 Reps
7 Reps
@7
@8
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Skull Crusher EZBAR
2 Sets
1 Set
7 Reps
6 Reps
@9
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
9 Reps
8 Reps
8 Reps
@9
@9
@10
7
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@9
8
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
Day 3
1
Single-Leg Leg Curl
3 Sets
10 Reps
@8
2
Squat (Smith Machine)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@7
4
Leg Extension
1 Set
2 Sets
8 Reps
7 Reps
@8
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@8
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
7
Standing Calf Raise
4 Sets
AMRAP
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Overhead Unilateral Press
3 Sets
10 Reps
@9
3
Tricep Pushdown (Cable)
1 Set
2 Sets
9 Reps
7 Reps
@8
@7
4
Lat Pulldown
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Extension (Cable)
3 Sets
9 Reps
@8
7
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
8
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
Day 5
1
Plank
4 Sets
2 mins
@10
2
Cardio (Zone 2)
3 Sets
3 mins
@10