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Operation Bench 225 (Low Volume) V.8

by Aniketh N.
1 athletes joined

Program Description

Blending science-based lifting and bro-lifting in order to hit a 225 Bench, 405 SLDL, 90 Weighted Pull-Up, as well as prioritizing lagging muscle groups. A secondary goal is to build up the lower-body musculature needed for efficient and quick running.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 08:30
  • Last Edited
    Oct 22, 2025 01:37
Muscle Engagement
Front
Back
MuscleSet
Chest
25%
Front Delts
20%
Triceps
20%
Middle Delts
12.5%
Glutes
12.5%
Hamstrings
5%
Lower Back
2.5%
Abs
2.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Pull-Up (Wide Grip, Weighted)
2
4-8 reps
RPE 9
3
Stiff-Legged Deadlift (Barbell)
1
4-8 reps
RPE 9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
5
Chest Supported Lat Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Recline Curl (Dumbbell)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
1
4-8 reps
RPE 9
9
Abs Crunch (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Stiff-Legged Deadlift (Barbell)
1 Set
4-8 Reps
@9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
5
Chest Supported Lat Row (Machine)
1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
7
Unilateral Recline Curl (Dumbbell)
1 Set
4-8 Reps
@9
8
Hip Thrust (Machine)
1 Set
4-8 Reps
@9
9
Abs Crunch (Cable)
1 Set
4-8 Reps
@9
10
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
12
Seated Leg Curl (Machine)
1 Set
4-8 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Stiff-Legged Deadlift (Barbell)
1 Set
4-8 Reps
@9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
5
Chest Supported Lat Row (Machine)
1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
7
Unilateral Recline Curl (Dumbbell)
1 Set
4-8 Reps
@9
8
Hip Thrust (Machine)
1 Set
4-8 Reps
@9
9
Abs Crunch (Cable)
1 Set
4-8 Reps
@9
10
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
12
Seated Leg Curl (Machine)
1 Set
4-8 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Pull-Up (Wide Grip, Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Stiff-Legged Deadlift (Barbell)
1 Set
4-8 Reps
@9
4
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
5
Chest Supported Lat Row (Machine)
1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
7
Unilateral Recline Curl (Dumbbell)
1 Set
4-8 Reps
@9
8
Hip Thrust (Machine)
1 Set
4-8 Reps
@9
9
Abs Crunch (Cable)
1 Set
4-8 Reps
@9
10
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
12
Seated Leg Curl (Machine)
1 Set
4-8 Reps
@9