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Hypertrophy Focus in Chest and Arms

by Caleb O.
3 athletes joined
4.0
(1 rating)

Program Description

El programa de Hipertrofia enfocado en Pecho y Brazos esta destinado para aquellos que flaquean en estos grupos musculares. La meta es compensar su pecho y brazos con el resto de su fisico atrves de un enfoque preciso y trabajo duro.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 04, 2025 04:35
  • Last Edited
    Jun 18, 2025 12:35

Summary

Transform your upper body with this 18-week Hypertrophy Focus in Chest and Arms program, designed for serious lifters ready to build muscle and strength. With five training days per week, you'll engage in a variety of targeted exercises, including incline bench presses, tricep pushdowns, and alternating dumbbell curls, all meticulously structured for optimal growth. This program emphasizes intensity and volume, ensuring you push your limits while sculpting your chest and arms. Get ready to see impressive gains and redefine your physique!
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4.8 Stars with 10, 000+ Ratings
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 (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
8-10 Reps
7-10 Reps
6-10 Reps
@10
@10
@10
2
Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
7-12 Reps
@10
@10
3
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@10
@10
@10
5A
Pec Deck (Machine)
4 Sets
8-12 Reps
@9
5B
Deficit Push Up
2 Sets
2 Sets
15-20 Reps
10-15 Reps
@9
@9
Day 2
1
Hack Squat
2 Sets
1 Set
1 Set
8-10 Reps
7-9 Reps
6-8 Reps
@10
@10
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@10
@10
3
Leg Extension
4 Sets
10-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-10 Reps
@10
@10
5
Hamstring Curl
2 Sets
2 Sets
8-12 Reps
8-10 Reps
@10
@10
Day 3
1
Seated Military Press (Barbell)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
2
Rear Delt Fly (Dumbbell)
4 Sets
15-20 Reps
@10
3
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
10-12 Reps
8-12 Reps
@10
@10
@10
4
Calf Raise (Machine)
3 Sets
1 Set
15-18 Reps
12-18 Reps
@10
@10
5
Seated Calf Raise (Leg Press)
2 Sets
1 Set
15-18 Reps
10-15 Reps
@10
@10
6
Lying Leg Raise
2 Sets
2 Sets
12-20 Reps
10-20 Reps
@10
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
2 Sets
10-15 Reps
10-12 Reps
@10
@10
2
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10-15 Reps
10-12 Reps
@10
@10
3
Hyperextension
3 Sets
12-18 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@10
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
6
One Arm Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-12 Reps
@10
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@10
@10
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@10
@10
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
8-10 Reps
@10
@10
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
@10
@10
@10
5
Lateral Raise 45° (Cable)
3 Sets
1 Set
12-15 Reps
10-12 Reps
@10
@10
6
Inverted Grip Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
10-12 Reps
@10
@10