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Beef Cannon Bobby Protocol

by Pratham Vernekar
2 athletes joined

Program Description

Big and Strong, High bench, Strong Pull-up, 17 inch arms, Tree Trunk Legs, Abs of steel

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2024 01:24
  • Last Edited
    Jun 18, 2025 12:04

Summary

Unleash your strength with the Beef Cannon Bobby Protocol, a comprehensive 12-week program designed for serious lifters. Committing to four days a week, you'll tackle a mix of compound and isolation movements, including barbell bench presses and weighted pull-ups, to build muscle and enhance your overall power. Each workout is structured with supersets to maximize intensity and efficiency, ensuring you push your limits while targeting key muscle groups. Equip yourself with a full gym and get ready to transform your physique and strength like never before!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
1
1
4-6 reps
6-10 reps
10-15 reps
RPE 10
RPE 10
RPE 10
3A
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3B
Omni Press
2
8-12 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 10
5A
Hammer Curl
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
2
4-6 reps
6-10 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
2
4-6 reps
8-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 10
5A
Lu Raise
2
10-15 reps
RPE 10
5B
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6A
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Dumbbell)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
7A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
7B
Hammer Curl (Cable)
2
8-12 reps
RPE 10
8A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
8B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3A
Omni Press
2
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
5A
Hammer Curl
2
8-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
6B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
7A
Reverse Bicep Curl (Cable)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Lying Leg Curl
2
8-12 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
6
Ab Wheel
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
10-15 Reps
@10
@10
@10
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
10-15 Reps
@10
@10
@10
3A
Standing Pullover (Cable)
2 Sets
8-12 Reps
@10
3B
Omni Press
2 Sets
8-12 Reps
@10
4A
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5A
Hammer Curl
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
6A
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
6B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7A
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7B
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
Day 2
1
Seated Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
@10
@10
2
Bent Over Row (Barbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@10
@10
3
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
4
Seated Row (Cable)
2 Sets
8-12 Reps
@10
5A
Lu Raise
2 Sets
10-15 Reps
@10
5B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
@10
6A
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
7A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
7B
Hammer Curl (Cable)
2 Sets
8-12 Reps
@10
8A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
8B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
6-10 Reps
@10
3A
Omni Press
2 Sets
8-12 Reps
@10
3B
Dumbbell Bench Pullover
2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10
5A
Hammer Curl
2 Sets
8-12 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
6B
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
7A
Reverse Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Leg Extension
2 Sets
10-15 Reps
@10
2
Lying Leg Curl
2 Sets
8-12 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
5
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
@10
6
Ab Wheel
2 Sets
8-12 Reps
@10