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BoostcampPNG

Góra dół for Jezobara

by Krzysztof Cieślik

Program Description

Very important to lose grzuch

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 03, 2025 06:17
  • Last Edited
    Jul 03, 2025 06:57
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
2
1
15 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
2
1
15 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
2
1
15 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
2
1
15 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
2
1
15 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
2
1
15 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
2
1
15 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
2
1
15 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5A
Hip Thrust (Machine)
3
8 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
8 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
6 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
6 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
6 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
6 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
6 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
6 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
6 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
6 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
6 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
6 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
6 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
6 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
6 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
6 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
External rotation Rotators
4
12 reps
RPE 6
2
Y Raise
3
8 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
1
12 reps
6 reps
6 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown (Close Grip)
1
4
12 reps
6 reps
RPE 6
RPE 8
5
Military Press (Barbell)
3
6 reps
RPE 8
6
Chest Fly (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
8A
Hanging Leg Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
8B
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
8 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
8 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
8 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
8 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
8 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
8 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
8 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
8 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
6 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
6 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
6 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
6 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
6 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
6 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
6 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
12 reps
6 reps
RPE 6
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
5
Rome Bench
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6A
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
3 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
2
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
2 Sets
1 Set
2 Sets
1 Set
15 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6
@8
@9
@10
2
Lunge (Dumbbell)
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5A
Hip Thrust (Machine)
3 Sets
8 Reps
@8
5B
Standing Calf Raise
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
External rotation Rotators
4 Sets
12 Reps
@6
2
Y Raise
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8.5
@9
@9.5
4
Lat Pulldown (Close Grip)
1 Set
4 Sets
12 Reps
8 Reps
@6
@8
5
Military Press (Barbell)
3 Sets
8 Reps
@8
6
Chest Fly (Cable)
3 Sets
8 Reps
@9
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
8A
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
8B
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@8.5
@9
@9.5
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@8.5
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Face Pull
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
12 Reps
8 Reps
@6
@8
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@8.5
@9
@9.5
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@8
5
Rome Bench
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
6A
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
6B
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9