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BoostcampPNG

축분할

by Anonymous
1 athletes joined

Program Description

Bulk, Strength

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 06:31
  • Last Edited
    Sep 01, 2025 06:13

Summary

Embark on an 18-week journey with the 축분할 program, designed for dedicated lifters looking to maximize strength and muscle growth. With five training days each week, you'll engage in a variety of compound and isolation movements, including barbell bench presses, deadlifts, and overhead presses, all tailored to challenge your limits. This program emphasizes a balanced approach, targeting major muscle groups while ensuring optimal recovery. Get ready to transform your physique and elevate your performance in the gym!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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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
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Overhead Press (Barbell)
5
5 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Squat (Barbell)
5
5 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 7
4
Hip Thrust (Machine)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Dip (Weighted)
3
10-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Hack Squat
3
10-12 reps
RPE 7
6
Leg Press
3
12-15 reps
RPE 7
7
JM Press (Smith Machine)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
12-15 reps
RPE 8
4
Pull-Up (Weighted)
3
10-12 reps
RPE 8
5
Cable Low Row
3
12-15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
6
Bench Press (Close Grip)
3
10-12 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@7
3
Overhead Press (Barbell)
5 Sets
5 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7
5
Squat (Barbell)
5 Sets
5 Reps
@9
6
Leg Extension
3 Sets
12-15 Reps
@7
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@7
4
Hip Thrust (Machine)
3 Sets
12-15 Reps
@7
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@7
6
Face Pull
3 Sets
12-15 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Dip (Weighted)
3 Sets
10-12 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
4
Lateral Raise (Machine)
3 Sets
12-15 Reps
@7
5
Hack Squat
3 Sets
10-12 Reps
@7
6
Leg Press
3 Sets
12-15 Reps
@7
7
JM Press (Smith Machine)
3 Sets
8-10 Reps
@8
Day 4
1
Rack Pull (Barbell)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Pull-Up (Weighted)
3 Sets
10-12 Reps
@8
5
Cable Low Row
3 Sets
12-15 Reps
@7
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@7
7
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
Day 5
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
6
Bench Press (Close Grip)
3 Sets
10-12 Reps
@7