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2x Anterior / Posterior

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Program Description

2x Anterior / Posterior Upper body focused split with back and shoulders emphasis

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 20, 2026 10:28
  • Last Edited
    Mar 20, 2026 11:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
11%
Lats
10.7%
Front Delts
10.3%
Middle Delts
7.5%
Hamstrings
7.5%
Abs
7.2%
Biceps
6.6%
Chest
6.3%
Glutes
5.3%
Rear Delts
5%
Quadriceps
3.8%
Lower Back
3.4%
Calves
3.1%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 10
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
2B
Pec Deck (Machine)
3
5-8 reps
RPE 10
3A
Overhead Press (Machine)
3
5-8 reps
RPE 10
3B
Leg Extension
2
5-8 reps
RPE 10
4
Hack Squat
2
5-8 reps
RPE 10
5
Abs Crunch (Machine)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Barbell)
3
5-10 reps
RPE 10
1B
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
2A
Stiff Leg Deadlift
3
5-8 reps
RPE 10
2B
Seated Row (Cable)
3
5-8 reps
RPE 10
3A
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
3B
Lying Leg Curl
2
5-10 reps
RPE 10
4A
Calf Raise (Machine)
3
10-20 reps
RPE 10
4B
Pullover (Dumbbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Behind-The-Neck Press (Smith Machine)
3
5-8 reps
RPE 10
1B
Preacher Hammer Curl
3
5-8 reps
RPE 10
2A
Low To High Cable Fly
3
5-8 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bench Press (Smith Machine)
3
5-8 reps
RPE 10
3B
Pendulum Squat
2
5-8 reps
RPE 10
4A
Hanging Leg Raise
3
10-20 reps
RPE 10
4B
EZ Bar Front Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
5-8 reps
RPE 10
1B
Single Arm Tricep Extension (Cable)
3
6-12 reps
RPE 10
2A
T-Bar Row
3
5-8 reps
RPE 10
2B
Back Extension (Weighted)
3
5-8 reps
RPE 10
3A
Single Arm Iso Row
3
5-8 reps
RPE 10
3B
Rear Delt Fly (Machine)
2
10-20 reps
RPE 10
4A
Seated Hamstring Curl
3
5-8 reps
RPE 10
4B
Seated Calf Raise
2
5-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
1B
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
2B
Pec Deck (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3A
Overhead Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3B
Leg Extension
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
4
Hack Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
Day 2
1A
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
1B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
2A
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2B
Seated Row (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3A
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
3B
Lying Leg Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
@10
@10
4A
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
4B
Pullover (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
Day 3
1A
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
1B
Preacher Hammer Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2A
Low To High Cable Fly
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
3A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3B
Pendulum Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10
4A
Hanging Leg Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
4B
EZ Bar Front Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
Day 4
1A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
1B
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@10
@10
@10
2A
T-Bar Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2B
Back Extension (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3A
Single Arm Iso Row
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3B
Rear Delt Fly (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@10
@10
4A
Seated Hamstring Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
4B
Seated Calf Raise
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@10