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FBEOD for impressive gains

by Paranoid
2 athletes joined

Program Description

The most optimal training split, you will do these 3 workouts in rotation every other day. When you hit 8 reps on a set, add 20lbs (10lbs if its a isolation exercise) and aim for 4 reps.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 02, 2025 05:57
  • Last Edited
    Sep 23, 2025 03:03

Summary

Unleash your potential with the **FBEOD for Impressive Gains**, an 18-week program designed to sculpt a powerful physique through targeted training. Committing just three days a week, you'll engage in a variety of exercises, from chest presses to deadlifts, utilizing a full gym setup to maximize your strength and muscle growth. Each session focuses on high-intensity workouts with rep ranges tailored to push your limits and ensure consistent progress. Get ready to transform your body and achieve impressive gains!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
10.3%
Triceps
10.3%
Upper Back
9.9%
Lats
9.1%
Biceps
7.9%
Chest
7.1%
Glutes
7.1%
Front Delts
7.1%
Middle Delts
6%
Calves
6%
Lower Back
4%
Abs
2%
Forearms
0.8%
Abductors
0.4%
Rear Delts
0.4%
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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
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
4-8 reps
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
3
Dip (Weighted)
1
4-8 reps
RPE 10
4
Seated Row (Machine)
1
4-8 reps
RPE 10
5
Wide Grip Lat Pulldown
1
4-8 reps
RPE 10
6
Bicep Curl (Cable)
1
4-8 reps
RPE 10
7
Hamstring Curl
1
4-8 reps
RPE 10
8
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
9
Leg Extension
1
4-8 reps
RPE 10
10
Standing Calf Raise
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
4-8 reps
RPE 10
2
Hack Squat
1
4-8 reps
RPE 10
3
Calf Raise (Leg Press)
1
4-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
4-8 reps
RPE 10
6
Lateral Raise (Cable)
1
4-8 reps
RPE 10
7
Single Arm Pushdown
1
4-8 reps
RPE 10
8
T-Bar Row
1
4-8 reps
RPE 10
9
Lat Pulldown (Single Arm)
1
4-8 reps
RPE 10
10
Preacher Curl (Plate Loaded)
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
1
4-8 reps
RPE 10
2
Lat Pulldown
1
4-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
4-8 reps
RPE 10
4
Lying Leg Curl
1
4-8 reps
RPE 10
5
Single Leg Press
1
4-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
7
Leg Extension
1
4-8 reps
RPE 10
8
Seated Calf Raise
1
4-8 reps
RPE 10
9
Pec Deck (Machine)
1
4-8 reps
RPE 10
10
Seated Shoulder Press (Dumbbell)
1
4-8 reps
RPE 10
11
Decline Hammer Strength Press
1
4-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
4-8 Reps
@10
2
Shoulder Press (Plate Loaded)
1 Set
4-8 Reps
@10
3
Dip (Weighted)
1 Set
4-8 Reps
@10
4
Seated Row (Machine)
1 Set
4-8 Reps
@10
5
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@10
6
Bicep Curl (Cable)
1 Set
4-8 Reps
@10
7
Hamstring Curl
1 Set
4-8 Reps
@10
8
Leg Press (45 Degrees)
1 Set
4-8 Reps
@10
9
Leg Extension
1 Set
4-8 Reps
@10
10
Standing Calf Raise
1 Set
4-8 Reps
@10
Day 2
1
Stiff Leg Deadlift
1 Set
4-8 Reps
@10
2
Hack Squat
1 Set
4-8 Reps
@10
3
Calf Raise (Leg Press)
1 Set
4-8 Reps
@10
4
Incline Bench Press (Smith Machine)
1 Set
4-8 Reps
@10
5
JM Press (Smith Machine)
1 Set
4-8 Reps
@10
6
Lateral Raise (Cable)
1 Set
4-8 Reps
@10
7
Single Arm Pushdown
1 Set
4-8 Reps
@10
8
T-Bar Row
1 Set
4-8 Reps
@10
9
Lat Pulldown (Single Arm)
1 Set
4-8 Reps
@10
10
Preacher Curl (Plate Loaded)
1 Set
4-8 Reps
@10
Day 3
1
Kelso Shrug
1 Set
4-8 Reps
@10
2
Lat Pulldown
1 Set
4-8 Reps
@10
3
Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@10
4
Lying Leg Curl
1 Set
4-8 Reps
@10
5
Single Leg Press
1 Set
4-8 Reps
@10
6
Romanian Deadlift (Barbell)
1 Set
4-8 Reps
@10
7
Leg Extension
1 Set
4-8 Reps
@10
8
Seated Calf Raise
1 Set
4-8 Reps
@10
9
Pec Deck (Machine)
1 Set
4-8 Reps
@10
10
Seated Shoulder Press (Dumbbell)
1 Set
4-8 Reps
@10
11
Decline Hammer Strength Press
1 Set
4-8 Reps
@10