logo
BoostcampPNG

Summer Powerbuilding

by BingBonger63
6 athletes joined

Program Description

Hypertrophy Focused, does touch on strength for bench and squat though, ramps up in volume over the weeks, with a deload about halfway through before the volume ramps up, another deload at the end for before you start your next cycle.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 24, 2025 04:22
  • Last Edited
    Jul 17, 2025 12:49

Summary

Get ready to build strength and muscle this summer with the Summer Powerbuilding program! Over 12 weeks, you'll engage in a balanced 5-day training split that combines powerlifting and bodybuilding techniques to maximize your gains. Each session is designed to target major muscle groups with a variety of exercises, ensuring you develop both strength and aesthetics. Perfect for those ready to elevate their fitness game, this program will push your limits and help you achieve impressive results.
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7
RPE 8
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7
RPE 8
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Standing Calf Raise
3
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Kickback
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Stiff Leg Deadlift
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Stiff Leg Deadlift
3
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
4
Single Arm Rear Delt Cable Fly
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
5
Shrug (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
6
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@8.5
7
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
2
Cable Crossover
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
3
Pull-Up (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
4
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
Day 2
1
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
2
High Bar Squat (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8.5
@10
3
Stiff Leg Deficit Deadlift
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8.5
@10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
3
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
Cable Crossover
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
7
Tricep Kickback
1 Set
AMRAP
@10
Day 5
1
Leg Press (45 Degrees)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
2
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
5
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
6
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
7
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10