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[gr4 protocol] PQD PROGRAM | 2.2

by Grath Redington
1 athletes joined

Program Description

This intermediate program is built with emphasis on overall strength and size designed for a more bulked physic. Highly intense on powerlifting techniques and requires a base strength to run it, this program is NOT recommended for beginners yet can be adapted to novices. Rules: 1. Always seek failure and add partial reps on isolated exercises 2. Have high quality rest 3. Warm up before lifting - Run this program with caution and use accessories if needed. Credits to: Natural hypertrophy | Guts program Jeff nippard | PPL optimized Laércio | Upper Lower split

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2024 01:12
  • Last Edited
    Mar 14, 2026 05:02

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Triceps
9.3%
Forearms
8.6%
Front Delts
8.4%
Lats
8.3%
Middle Delts
7.7%
Biceps
7.5%
Chest
7.3%
Quadriceps
6.1%
Rear Delts
5.2%
Glutes
4.8%
Abs
4.8%
Calves
3.6%
Hamstrings
3.4%
Adductors
1.3%
Lower Back
1.2%
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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
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2A
Chest Fly (Machine)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2B
Reverse Pec Deck
1
1
2
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 7
RPE 8
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4B
Abs Crunch (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7.5
RPE 8.5
RPE 9.5
5
Reverse Wrist Curl (Barbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
5
Squat (Paused)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Leg Extension
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 8
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
4B
Pull-Up (Assisted)
4
AMRAP
-
5
Standing Calf Raise
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 6.5
RPE 7
6A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
6B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Leg Extension
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 8
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
4B
Pull-Up (Assisted)
4
AMRAP
-
5
Standing Calf Raise
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 6.5
RPE 7
6A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
6B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Reverse Wrist Curl (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Zercher Squat (Barbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
1-5 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
10
Pull-Up (Assisted)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
5
Squat (Paused)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
1
1
5-7 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Reverse Wrist Curl (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Zercher Squat (Barbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
1-5 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
10
Pull-Up (Assisted)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Zercher Squat (Barbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
1-5 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
10
Pull-Up (Assisted)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Zercher Squat (Barbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
1-5 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
10
Pull-Up (Assisted)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Zercher Squat (Barbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
1-5 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
10
Pull-Up (Assisted)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Zercher Squat (Barbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
1-5 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
10
Pull-Up (Assisted)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Zercher Squat (Barbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
1-5 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
10
Pull-Up (Assisted)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
3A
Lat Pulldown (Single Arm)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
3B
One Arm Lateral Raise (Cable)
1
1
1
1
3-7 reps
3-7 reps
3-7 reps
3-7 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Zercher Squat (Barbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
1-5 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
7-12 reps
7-12 reps
7-15 reps
RPE 6
RPE 7
RPE 8
6
Leg Extension
1
1
1
7-3 reps
7-3 reps
7-3 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
8
Hammer Curl
1
1
AMRAP
AMRAP
RPE 8
RPE 9.5
9
Wrist Curls
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
10
Pull-Up (Assisted)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
3
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
3-12 reps
3-12 reps
3-12 reps
RPE 7
RPE 8
RPE 9
8
Wrist Curls
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
3
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
3-12 reps
3-12 reps
3-12 reps
RPE 7
RPE 8
RPE 9
8
Wrist Curls
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
3
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
3-12 reps
3-12 reps
3-12 reps
RPE 7
RPE 8
RPE 9
8
Wrist Curls
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
3
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
3-12 reps
3-12 reps
3-12 reps
RPE 7
RPE 8
RPE 9
8
Wrist Curls
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
3
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
3-12 reps
3-12 reps
3-12 reps
RPE 7
RPE 8
RPE 9
8
Wrist Curls
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
3
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
3-12 reps
3-12 reps
3-12 reps
RPE 7
RPE 8
RPE 9
8
Wrist Curls
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
3
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
3-12 reps
3-12 reps
3-12 reps
RPE 7
RPE 8
RPE 9
8
Wrist Curls
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 9.5
3
Shrug (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Reverse Bicep Curl (Dumbbell)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
3-12 reps
3-12 reps
3-12 reps
RPE 7
RPE 8
RPE 9
8
Wrist Curls
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
1B
Hammer Curl
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
3
Tricep Extension (Cable)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Landmine Oblique Twist
1
1
1
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 6.5
RPE 7
5
Reverse Wrist Curl (Dumbbell)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Lat Pulldown
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4B
Lateral Raise (Dumbbell)
1
1
1
1
7-12 reps
7-12 reps
7-12 reps
7-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Trap Bar)
1
1
1
1
7-10 reps
7-10 reps
7-10 reps
7-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Wrist Curls
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@10
2A
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
7-12 Reps
@6
@7
@8
@9
2B
Reverse Pec Deck
1 Set
1 Set
2 Sets
7-12 Reps
7-12 Reps
7-12 Reps
@6
@7
@8
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7
@8
@9
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
7-12 Reps
@7
@8
@9
@10
4B
Abs Crunch (Machine)
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
@7.5
@8.5
@9.5
5
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
@7
@8
@9
Day 3
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@6
@7
@8
1B
Hammer Curl
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
@7
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
@6
@7
@8
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
7-12 Reps
@7
@8
@9
@10
4
Landmine Oblique Twist
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
@6
@6.5
@7
5
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
7-10 Reps
@7
@8
@9
@10
6
Push Up
1 Set
AMRAP
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@9
@10
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@6.5
@7
@7.5
@8
4A
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
7-12 Reps
@6.5
@7
@7.5
@8
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
7-12 Reps
@6
@7
@8
@9
5
Shrug (Trap Bar)
1 Set
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
7-10 Reps
@6
@7
@8
@9
6
Chin-Up (Assisted)
3 Sets
AMRAP
@10
7
Wrist Curls
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
3-7 Reps
3-7 Reps
3-7 Reps
@7
@8
@9
3A
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
@7
@8
@9
3B
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
3-7 Reps
3-7 Reps
3-7 Reps
3-7 Reps
@7
@8
@9
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-15 Reps
@6
@7
@8
5
Squat (Paused)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
7-3 Reps
7-3 Reps
7-3 Reps
@7
@8
@9
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
7-12 Reps
@6
@7
@8
@9
8
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@8
@9
9
Wrist Curls
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
@7
@8
@9