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Christopher Reeve inspired Superman III Workout

by Syed R
2 athletes joined

Program Description

This is a novice friendly and joint friendly program designed to achieve the physique Christopher Reeve achieved for the 1983 film, which was bulkier than the first two films. Built over a four day split and follows a single muscle group focus. Change the exercises to easy pressure on your joints if needed eg, change the barbell bicep curl to dumbbell curl etc. Start on 8 reps and work up to 15 reps. Once 15 reps is achieved, increase the weight. Some exercise may have 20-25 reps. Rest for 60-90 seconds between sets. You can add an optional 5th day to focus on weak areas, eg: Upper chest and biceps or lats

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 17, 2025 10:11
  • Last Edited
    Jul 13, 2025 06:15

Summary

Unleash your inner superhero with the Christopher Reeve inspired Superman III Workout! Over 16 weeks, this program targets strength and endurance through a dynamic 4-day split, focusing on chest, back, and shoulders. Each session incorporates machine and cable exercises designed to build muscle and enhance your physique, ensuring you feel powerful and confident. Get ready to transform your training and channel your strength like never before!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
8 reps
RPE 8.5
3
Cable Crossover
4
8 reps
RPE 8.5
4
Chest Fly (Machine)
4
8 reps
RPE 8.5
5
Shoulder Press (Machine)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8.5
2
Leg Press
4
15 reps
RPE 8.5
3
Standing Calf Raise
4
20 reps
RPE 8.5
4
Leg Extension
4
20 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 8.5
6
Seated Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Seated Row (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8.5
5
Shrug (Dumbbell)
4
20 reps
RPE 8.5
6
Underhand Lat Pulldown
4
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 9
2
Alternating Dumbbell Curl
3
8 reps
RPE 9
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Underhand Tricep Pulldown (EZ Bar)
3
8 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
2
Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Cable Crossover
4 Sets
8 Reps
@8.5
4
Chest Fly (Machine)
4 Sets
8 Reps
@8.5
5
Shoulder Press (Machine)
4 Sets
8 Reps
@8.5
Day 3
1
Lat Pulldown
4 Sets
8 Reps
@8.5
2
Seated Row (Cable)
4 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Seated Row (Machine)
4 Sets
8 Reps
@8.5
5
Shrug (Dumbbell)
4 Sets
20 Reps
@8.5
6
Underhand Lat Pulldown
4 Sets
20 Reps
@8.5
Day 2
1
Squat (Paused)
4 Sets
8 Reps
@8.5
2
Leg Press
4 Sets
15 Reps
@8.5
3
Standing Calf Raise
4 Sets
20 Reps
@8.5
4
Leg Extension
4 Sets
20 Reps
@9
5
Hamstring Curl
4 Sets
15 Reps
@8.5
6
Seated Calf Raise
4 Sets
25 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@9
3
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
6
Underhand Tricep Pulldown (EZ Bar)
3 Sets
8 Reps
@9
7
Rear Delt Fly (Cable)
4 Sets
8 Reps
@8