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FBEOD for impressive gains

by Paranoid
1 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
    Jul 14, 2025 08:35

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!
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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