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BoostcampPNG

Big Bro Split

by Luke Trains

Program Description

This program is to help focus on high intensity working sets for maximum muscle stimulation without having to sacrifice too much working volume. Don’t be afraid to through in some drop sets or rest pause sets on some of the isolation exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2026 10:12
  • Last Edited
    Mar 16, 2026 04:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Front Delts
10.8%
Chest
10.1%
Biceps
9.5%
Middle Delts
8.2%
Upper Back
7%
Lats
6.3%
Quadriceps
6.3%
Hamstrings
5.1%
Rear Delts
4.4%
Forearms
4.4%
Glutes
4.4%
Lower Back
3.8%
Calves
2.5%
Abs
1.3%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
High Row
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
High Row
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
High Row
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
High Row
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
High Row
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
High Row
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5B
Hammer Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6B
Seated Dumbbell Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5B
Hammer Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6B
Seated Dumbbell Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5B
Hammer Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6B
Seated Dumbbell Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5B
Hammer Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6B
Seated Dumbbell Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5B
Hammer Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6B
Seated Dumbbell Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 9.5
RPE 10
3
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
5B
Hammer Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6B
Seated Dumbbell Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Dip (Bodyweight)
1
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Dip (Bodyweight)
1
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Dip (Bodyweight)
1
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Dip (Bodyweight)
1
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Dip (Bodyweight)
1
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Dip (Bodyweight)
1
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
6
Standing Pullover (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7A
French Press
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7B
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7A
French Press
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7B
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7A
French Press
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7B
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7A
French Press
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7B
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7A
French Press
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7B
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Rear Delt Fly (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4A
Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
4B
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Bicep Curl (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7A
French Press
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7B
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Pendulum Squat
1
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Pendulum Squat
1
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Pendulum Squat
1
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Pendulum Squat
1
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Pendulum Squat
1
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Pendulum Squat
1
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Leg Extension
1
2
14 reps
14 reps
RPE 9.5
RPE 10
4
Back Extension
3
14-22 reps
RPE 9
5
Calf Raise (Machine)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
4
High Row
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
5
Chest Fly (Cable)
1 Set
1 Set
14 Reps
14 Reps
@9.5
@10
6
Standing Pullover (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
2
Lateral Raise (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9.5
@10
3
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
4A
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
4B
Preacher Curl (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
5B
Hammer Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6A
Skull Crusher (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6B
Seated Dumbbell Curl
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 3
1
Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
2
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
3
Leg Extension
1 Set
2 Sets
14 Reps
14 Reps
@9.5
@10
4
Back Extension
3 Sets
14-22 Reps
@9
5
Calf Raise (Machine)
1 Set
1 Set
20 Reps
20 Reps
@9.5
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
3
Dip (Bodyweight)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
5
Chest Fly (Cable)
1 Set
1 Set
14 Reps
14 Reps
@9.5
@10
6
Standing Pullover (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 6
1
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
2
Pendulum Squat
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
3
Leg Extension
1 Set
2 Sets
14 Reps
14 Reps
@9.5
@10
4
Back Extension
3 Sets
14-22 Reps
@9
5
Calf Raise (Machine)
1 Set
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@10
3
Rear Delt Fly (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
4A
Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
4B
Bicep Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
5
Overhead Tricep Extension (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
7A
French Press
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
7B
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10