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Bircem Ubermensch

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Program Description

Pure RAGE is a high-intensity, 6-day-a-week workout program designed to push your limits, build strength, and transform your body. With focused exercises for strength, endurance, and explosiveness, this program keeps you laser-sharp while maintaining discipline and power. Ideal for those ready to conquer their fitness goals without compromise.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2024 03:22
  • Last Edited
    Jun 18, 2025 08:39

Summary

Unleash your inner strength with the Bircem Ubermensch program, a comprehensive 16-week journey designed to sculpt your back and biceps. Committing to six days a week, you'll engage in targeted workouts that include a variety of exercises like Lat Pulldowns, Bent Over Rows, and Bicep Curls, ensuring balanced muscle development and explosive gains. With a focus on intensity and progressive overload, this program is perfect for those ready to elevate their training and achieve impressive results. Equip yourself with the tools and determination to transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
RPE 10
2
T-Bar Row
3
15 reps
RPE 10
3
Meadow Row
3
15 reps
RPE 10
4
Seated Row (Cable)
3
15 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
15 reps
RPE 10
9
Bicep Curl (Machine)
3
15 reps
RPE 10
10
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 10
2
Hack Squat
3
15 reps
RPE 10
3
Leg Press (45 Degrees)
3
15 reps
RPE 10
4
Deadlift (Smith Machine)
3
15 reps
RPE 10
5
Squat (Smith Machine)
3
15 reps
RPE 10
6
Hip Thrust (Barbell)
5
15 reps
RPE 10
7
Leg Curl
3
15 reps
RPE 10
8
Rear Delt Fly (Cable)
3
15 reps
RPE 10
9
Lateral Raise (Cable)
3
15 reps
RPE 10
10
Shoulder Press (Plate Loaded)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Bench Press (Smith Machine)
5
15 reps
RPE 10
3
Cable Crossover
3
15 reps
RPE 10
4
Push Up
3
15 reps
RPE 10
5
Chest Press (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
3
Face Pull
3
15 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 10
5
Bent Over Row (Barbell)
3
15 reps
RPE 10
6
Bayesian Curl
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
9
Incline Curl (Dumbbell)
3
15 reps
RPE 10
10
Bicep Curl (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
15 reps
RPE 10
2
Decline Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
3
15 reps
RPE 10
4
Pullover (Dumbbell)
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Lying Leg Raise
3
15 reps
RPE 10
10
Side Crunch (Cable)
3
15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 5
1
Lat Pulldown
3 Sets
15 Reps
@10
2
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@10
3
Face Pull
3 Sets
15 Reps
@10
4
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@10
5
Bent Over Row (Barbell)
3 Sets
15 Reps
@10
6
Bayesian Curl
3 Sets
15 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
9
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
10
Bicep Curl (Machine)
3 Sets
15 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
2
T-Bar Row
3 Sets
15 Reps
@10
3
Meadow Row
3 Sets
15 Reps
@10
4
Seated Row (Cable)
3 Sets
15 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@10
6
Bayesian Curl
3 Sets
15 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
9
Bicep Curl (Machine)
3 Sets
15 Reps
@10
10
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
Day 1
1
Leg Extension
3 Sets
15 Reps
@10
2
Hack Squat
3 Sets
15 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@10
4
Deadlift (Smith Machine)
3 Sets
15 Reps
@10
5
Squat (Smith Machine)
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
5 Sets
15 Reps
@10
7
Leg Curl
3 Sets
15 Reps
@10
8
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
9
Lateral Raise (Cable)
3 Sets
15 Reps
@10
10
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
@10
Day 3
1
Leg Extension
3 Sets
15 Reps
@10
2
Hack Squat
3 Sets
15 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@10
4
Deadlift (Smith Machine)
3 Sets
15 Reps
@10
5
Squat (Smith Machine)
3 Sets
15 Reps
@10
6
Hip Thrust (Barbell)
5 Sets
15 Reps
@10
7
Leg Curl
3 Sets
15 Reps
@10
8
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
9
Lateral Raise (Cable)
3 Sets
15 Reps
@10
10
Shoulder Press (Plate Loaded)
3 Sets
15 Reps
@10
Day 6
1
Reverse Pec Deck
3 Sets
15 Reps
@10
2
Decline Bench Press (Dumbbell)
3 Sets
15 Reps
@10
3
Incline Bench Press (Barbell)
3 Sets
15 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Lying Leg Raise
3 Sets
15 Reps
@10
10
Side Crunch (Cable)
3 Sets
15 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
15 Reps
@10
2
Bench Press (Smith Machine)
5 Sets
15 Reps
@10
3
Cable Crossover
3 Sets
15 Reps
@10
4
Push Up
3 Sets
15 Reps
@10
5
Chest Press (Machine)
3 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Lying Leg Raise
3 Sets
15 Reps
@10
10
Side Crunch (Cable)
3 Sets
15 Reps
@10