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Jim schedule

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Program Description

Beginner/ novice weight training schedule for 5 days a week to build muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2026 08:44
  • Last Edited
    Feb 02, 2026 10:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Biceps
12.8%
Front Delts
12.6%
Upper Back
10.7%
Lats
9.6%
Chest
8.4%
Middle Delts
7.3%
Quadriceps
5%
Hamstrings
5%
Forearms
4.4%
Glutes
3.4%
Abs
2.1%
Calves
1.9%
Rear Delts
1.1%
Adductors
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10-12 reps
9-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
4
Front Raise
3
10-15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
8
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 6.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
8-12 reps
8-10 reps
RPE 8.5
RPE 9.5
2
Preacher Curl (Dumbbell)
1
3
10-12 reps
8-10 reps
RPE 7.5
RPE 9
3
Hammer Curl (Dumbbell)
1
3
8-12 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Lat Pulldown (Close Grip)
1
1
2
1
10-15 reps
8-12 reps
8-10 reps
8-9 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
5
Single Arm Row (Cable)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10-15 reps
9-12 reps
8-12 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Single Leg Press
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Lying Leg Curl
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
5
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
3
10-15 reps
8-10 reps
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
3
9-12 reps
8-10 reps
RPE 8
RPE 9
3
Hammer Curl (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Front Raise
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
2
10-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
2
9-12 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
1
1
10-15 reps
9-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
RPE 9.5
4
Straight Bar Lat Extension
1
1
2
10-15 reps
9-12 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
10-12 Reps
9-12 Reps
8-12 Reps
@6
@7
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-10 Reps
@7
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8.5
4
Front Raise
3 Sets
10-15 Reps
@8.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
9-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
@9.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
9-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
@9.5
7
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6.5
@8.5
8
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@6.5
@8.5
Day 2
1
Seated Dumbbell Curl
1 Set
3 Sets
8-12 Reps
8-10 Reps
@8.5
@9.5
2
Preacher Curl (Dumbbell)
1 Set
3 Sets
10-12 Reps
8-10 Reps
@7.5
@9
3
Hammer Curl (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-10 Reps
@7.5
@8.5
4
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
1 Set
10-15 Reps
8-12 Reps
8-10 Reps
8-9 Reps
@6.5
@8
@9
@9.5
5
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@8.5
@9
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@7
@8.5
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
9-12 Reps
8-12 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8
@9
@9.5
2
Single Leg Press
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
@9
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@9.5
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@9.5
5
Seated Calf Raise
5 Sets
10-15 Reps
@8
Day 4
1
Seated Dumbbell Curl
1 Set
3 Sets
10-15 Reps
8-10 Reps
@8
@9
2
Seated Overhead Press (Dumbbell)
1 Set
3 Sets
9-12 Reps
8-10 Reps
@8
@9
3
Hammer Curl (Dumbbell)
1 Set
3 Sets
10-15 Reps
8-10 Reps
@7.5
@8.5
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
6
Front Raise
3 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
9-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
@9
@9.5
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
9-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
@9
@9.5
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2 Sets
10-12 Reps
8-10 Reps
8-10 Reps
@7.5
@8.5
@9
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
2 Sets
9-12 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
9-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
@9
@9.5
4
Straight Bar Lat Extension
1 Set
1 Set
2 Sets
10-15 Reps
9-12 Reps
8-10 Reps
@7.5
@8.5
@9
5
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9