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Building Pyramids in Reverse

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1 athletes joined

Program Description

Focuses a lot on reverse pyramid training, high rep sets should be done with a heavy focus on form, control and extending that time under tension. Recommend a de-load week at around the 6-8 week mark and again at another 6-8 weeks after

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 08, 2025 02:10
  • Last Edited
    Jul 08, 2025 06:05
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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
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
8
Ab Wheel
3
5-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Bicep Curl (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
8
Face Pull
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Glute-Ham Raise
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Decline Crunch
3
10-15 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
High Row
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Reverse Pec Deck
3
12-15 reps
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
6
Concentration Curl
3
10-15 reps
RPE 8
7
Face Pull
3
15-20 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Belt Squat
1
1
1
8-10 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Hack Squat
3
10-15 reps
RPE 8
5
Lying Leg Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
10-15 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
8
Ab Wheel
3
5-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@9
@9
@9
6
Overhead Extension (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
@9
8
Ab Wheel
3 Sets
5-20 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Lat Prayer
3 Sets
12-15 Reps
@8
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
8
Face Pull
3 Sets
15-20 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
2
Glute-Ham Raise
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
3
Belt Squat
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@9
@9
@9
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Leg Curl
3 Sets
12-15 Reps
@8
6
Standing Calf Raise
4 Sets
10-15 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@8
8
Ab Wheel
3 Sets
5-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7.5
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@9
@9
@9
6
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
7
Decline Crunch
3 Sets
10-15 Reps
@8
8
Ab Wheel
3 Sets
5-20 Reps
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
2
High Row
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
3
Reverse Pec Deck
3 Sets
12-15 Reps
@8
4
Lat Prayer
3 Sets
12-15 Reps
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
6
Concentration Curl
3 Sets
10-15 Reps
@8
7
Face Pull
3 Sets
15-20 Reps
@7.5
Day 6
1
Front Squat (Paused)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
2
Good Morning
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
3
Belt Squat
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@9
@9
@9
4
Hack Squat
3 Sets
10-15 Reps
@8
5
Lying Leg Curl
3 Sets
12-15 Reps
@8
6
Standing Calf Raise
4 Sets
10-15 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@8
8
Ab Wheel
3 Sets
5-20 Reps
@10