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Colkin’s

by Coulton S.

Program Description

To train

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 06:47
  • Last Edited
    Sep 24, 2025 04:16

Summary

Colkin’s is a comprehensive 12-week program designed for dedicated lifters looking to transform their physique and strength. With six training days each week, you’ll engage in a variety of exercises targeting major muscle groups, including chest, back, and arms, using both free weights and machines. Each session is structured to gradually increase intensity, ensuring you push your limits while maximizing results. Get ready to build muscle, enhance your strength, and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Biceps
11.3%
Quadriceps
11.2%
Triceps
10.5%
Lats
9.3%
Hamstrings
6.7%
Front Delts
6.1%
Chest
5.7%
Calves
5.6%
Glutes
5.5%
Middle Delts
5.1%
Rear Delts
4.9%
Forearms
2.1%
Adductors
1.1%
Lower Back
0.9%
Abductors
0.7%
Abs
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
3-8 Reps
@6
@7
@8
@9
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-10 Reps
@7
@8
@8
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@8
@8
@9
5
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
6
Pec Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@8
7
Dip (Bodyweight)
2 Sets
8 Reps
@8
Day 2
1
Seated Row (Machine)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
8-15 Reps
@6
@7
@8
2
Underhand Lat Pulldown
1 Set
1 Set
2 Sets
10-15 Reps
10-12 Reps
8-12 Reps
@6
@7
@8
3
Barbell Row
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
4
Dumbbell Row
1 Set
2 Sets
8-15 Reps
8-12 Reps
@7
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
6
Incline Curl (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-12 Reps
@7
@8
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
5-10 Reps
3-8 Reps
@6
@7
@7
@8
1B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
5-10 Reps
3-10 Reps
@6
@7
@7
@8
2
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
3
Seated Calf Raise
2 Sets
2 Sets
10-20 Reps
10-15 Reps
@7
@8
4
Leg Press
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
5
Lunge (Dumbbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-12 Reps
8-12 Reps
8-10 Reps
@6
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-12 Reps
@7
@8
@8
3
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7
@8
4
Barbell Row
1 Set
1 Set
2 Sets
10-15 Reps
8-15 Reps
8-12 Reps
@6
@7
@8
5
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
5-10 Reps
@7
@7
@8
6
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@8
Day 5
1
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
3A
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
3B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@7
@8
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@9
Day 6
1A
Leg Press
1 Set
1 Set
2 Sets
10-15 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
1B
Calf Raise (Leg Press)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
2
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Front Squat (Barbell)
1 Set
2 Sets
8-10 Reps
5-10 Reps
@7
@8
4
Sissy Squat
2 Sets
5-10 Reps
@7