5.0
(1 rating)
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
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedJul 08, 2025 02:10
- Last EditedJul 10, 2025 01:19
Summary
**Building Pyramids in Reverse** is an 18-week strength training program designed to maximize muscle growth and power through a unique reverse pyramid structure. With six training days each week, you'll engage in a variety of compound and isolation exercises, including bench presses, lat pulldowns, and tricep extensions, all tailored to challenge your limits. This program not only focuses on building strength but also enhances your overall physique by targeting major muscle groups effectively. Prepare to elevate your training and achieve impressive results!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Wheel3 Sets
5-20 Reps
@10
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
2
T-Bar Row1 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 Prayer3 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 Pull3 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 Raise1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
3
Belt Squat1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@9
@9
@9
4
Leg Extension3 Sets
12-15 Reps
@8
5
Leg Curl3 Sets
12-15 Reps
@8
6
Standing Calf Raise4 Sets
10-15 Reps
@8
7
Leg Raise (Captain's Chair)3 Sets
10-20 Reps
@8
8
Ab Wheel3 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 Crunch3 Sets
10-15 Reps
@8
8
Ab Wheel3 Sets
5-20 Reps
@10
Day 5
1
Lat Pulldown1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
2
High Row1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
3
Reverse Pec Deck3 Sets
12-15 Reps
@8
4
Lat Prayer3 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 Curl3 Sets
10-15 Reps
@8
7
Face Pull3 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 Morning1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@9
@9
@9
3
Belt Squat1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
15-20 Reps
@9
@9
@9
4
Hack Squat3 Sets
10-15 Reps
@8
5
Lying Leg Curl3 Sets
12-15 Reps
@8
6
Standing Calf Raise4 Sets
10-15 Reps
@8
7
Leg Raise (Captain's Chair)3 Sets
10-20 Reps
@8
8
Ab Wheel3 Sets
5-20 Reps
@10