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High Volume Arnold

by Trevor

Program Description

Look frickin sick in a t-shirt (heavy chest/back emphasis with dedicated arm day and potentially reduced emphasis on legs)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 06, 2026 06:54
  • Last Edited
    Mar 06, 2026 10:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Biceps
10.1%
Upper Back
9.5%
Front Delts
8.5%
Chest
8%
Lats
8%
Hamstrings
7%
Glutes
7%
Quadriceps
5%
Middle Delts
4.5%
Abs
4%
Forearms
3%
Calves
3%
Adductors
3%
Abductors
3%
Lower Back
2.5%
Rear Delts
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
6
T-Bar Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
6
T-Bar Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3
Hanging Leg Raise
3
12 reps
RPE 7
4
Preacher Curl (Machine)
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3
Hanging Leg Raise
3
12 reps
RPE 7
4
Preacher Curl (Machine)
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Pendulum Squat
2
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Adductor (Machine)
3
12 reps
RPE 7
7
Hip Abductor (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Pendulum Squat
2
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Adductor (Machine)
3
12 reps
RPE 7
7
Hip Abductor (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
6
T-Bar Row
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 7
4
Single Arm Row (Cable)
3
12 reps
RPE 7
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
6
T-Bar Row
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Single Arm Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Single Arm)
3
12 reps
RPE 10
6
T-Bar Row
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3
Hanging Leg Raise
3
12 reps
RPE 7
4
Preacher Curl (Machine)
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
3
Hanging Leg Raise
3
12 reps
RPE 7
4
Preacher Curl (Machine)
3
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
3
Hanging Leg Raise
3
12 reps
RPE 10
4
Preacher Curl (Machine)
3
12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Pendulum Squat
2
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Adductor (Machine)
3
12 reps
RPE 7
7
Hip Abductor (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Hamstring Curl
3
12 reps
RPE 7
4
Pendulum Squat
2
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Adductor (Machine)
3
12 reps
RPE 7
7
Hip Abductor (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Hamstring Curl
3
12 reps
RPE 10
4
Pendulum Squat
2
10 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
12 reps
RPE 10
Week 1
1 / 15 Weeks
Day 2
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Hanging Leg Raise
3 Sets
12 Reps
@10
4
Preacher Curl (Machine)
3 Sets
12 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
Day 3
1
Calf Raise (Machine)
3 Sets
12 Reps
@10
2
Stiff Leg Deadlift
2 Sets
8 Reps
@9
3
Hamstring Curl
3 Sets
12 Reps
@10
4
Pendulum Squat
2 Sets
10 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@10
6
Hip Adductor (Machine)
3 Sets
12 Reps
@10
7
Hip Abductor (Machine)
3 Sets
12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
3
Hanging Leg Raise
3 Sets
12 Reps
@10
4
Preacher Curl (Machine)
3 Sets
12 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
6
Lateral Raise (Machine)
3 Sets
12 Reps
@10
Day 6
1
Calf Raise (Machine)
3 Sets
12 Reps
@10
2
Stiff Leg Deadlift
2 Sets
8 Reps
@9
3
Hamstring Curl
3 Sets
12 Reps
@10
4
Pendulum Squat
2 Sets
10 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@10
6
Hip Adductor (Machine)
3 Sets
12 Reps
@10
7
Hip Abductor (Machine)
3 Sets
12 Reps
@10
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Single Arm Row (Cable)
3 Sets
12 Reps
@10
5
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@10
6
T-Bar Row
2 Sets
12 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Single Arm Row (Cable)
3 Sets
12 Reps
@10
5
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@10
6
T-Bar Row
2 Sets
12 Reps
@10