Program Description
Training at 6-8 reps and 1-2 sets depending on the particular muscle's size and thus ability to recover in the format of a full body session every other day. This day break will allow your body to fully recover in between sessions allowing you to train more frequently whilst having proper recovery and ultimately progressing at a faster rate than others.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout150 minutes
- CreatedJan 16, 2025 12:20
- Last EditedJun 18, 2025 10:37
Summary
Unleash your full potential with the **High Frequency, Full Body** program, a comprehensive 16-week journey designed for those ready to elevate their strength and conditioning. Training four days a week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal recovery. Each session incorporates high-intensity movements like the Incline Bench Press and Squat, pushing you to build muscle and increase endurance. Perfect for lifters at any level, this program will keep you motivated and on track to achieve your fitness goals.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8 reps
RPE 9
2
Chest Fly (Cable)
1
8 reps
RPE 9
3
Dip (Weighted)
1
8 reps
RPE 9
4
Wide Grip Lat Pulldown
1
8 reps
RPE 9
5
Single Arm Row (Cable)
1
8 reps
RPE 9
6
Face Pull
1
12 reps
RPE 9
7
Lateral Raise (Cable)
1
8 reps
RPE 9
8
Incline Curl (Dumbbell)
1
8 reps
RPE 9
9
Hammer Curl
1
8 reps
RPE 9
10
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
11
Skull Crusher (Dumbbell)
1
8 reps
RPE 9
12
Tricep Pushdown (Cable)
1
8 reps
RPE 9
13
Plank (Weighted)
1
1 reps
RPE 10
14
Decline Sit Up (Weighted)
1
10 reps
RPE 9
15
Squat (Barbell)
1
8 reps
RPE 9
16
Leg Extension
1
8 reps
RPE 9
17
Seated Hamstring Curl
1
8 reps
RPE 9
18
Seated Calf Raise
1
8 reps
RPE 9
19
Standing Pullover (Cable)
1
8 reps
RPE 9
20
Neck Extension
1
10 reps
RPE 9
21
Chest Press (Machine)
1
8 reps
RPE 9
22
Hip Abductor (Machine)
1
8 reps
RPE 9
23
Lateral Lunge (Weighted)
1
8 reps
RPE 9
24
Wood Chop
1
10 reps
RPE 9
25
Russian Twist (Dumbbell)
1
10 reps
RPE 9
26
Lying Leg Raise
1
12 reps
RPE 9
27
Deadlift (Deficit)
1
8 reps
RPE 9
28
Barbell Row
1
8 reps
RPE 9
29
Pike Push Up
1
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
8 Reps
@9
2
Chest Fly (Cable)1 Set
8 Reps
@9
3
Dip (Weighted)1 Set
8 Reps
@9
4
Wide Grip Lat Pulldown1 Set
8 Reps
@9
5
Single Arm Row (Cable)1 Set
8 Reps
@9
6
Face Pull1 Set
12 Reps
@9
7
Lateral Raise (Cable)1 Set
8 Reps
@9
8
Incline Curl (Dumbbell)1 Set
8 Reps
@9
9
Hammer Curl1 Set
8 Reps
@9
10
Preacher Curl (Dumbbell)1 Set
8 Reps
@9
11
Skull Crusher (Dumbbell)1 Set
8 Reps
@9
12
Tricep Pushdown (Cable)1 Set
8 Reps
@9
13
Plank (Weighted)1 Set
1 Reps
@10
14
Decline Sit Up (Weighted)1 Set
10 Reps
@9
15
Squat (Barbell)1 Set
8 Reps
@9
16
Leg Extension1 Set
8 Reps
@9
17
Seated Hamstring Curl1 Set
8 Reps
@9
18
Seated Calf Raise1 Set
8 Reps
@9
19
Standing Pullover (Cable)1 Set
8 Reps
@9
20
Neck Extension1 Set
10 Reps
@9
21
Chest Press (Machine)1 Set
8 Reps
@9
22
Hip Abductor (Machine)1 Set
8 Reps
@9
23
Lateral Lunge (Weighted)1 Set
8 Reps
@9
24
Wood Chop1 Set
10 Reps
@9
25
Russian Twist (Dumbbell)1 Set
10 Reps
@9
26
Lying Leg Raise1 Set
12 Reps
@9
27
Deadlift (Deficit)1 Set
8 Reps
@9
28
Barbell Row1 Set
8 Reps
@9
29
Pike Push Up1 Set
10 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)1 Set
8 Reps
@9
2
Chest Fly (Cable)1 Set
8 Reps
@9
3
Dip (Weighted)1 Set
8 Reps
@9
4
Wide Grip Lat Pulldown1 Set
8 Reps
@9
5
Single Arm Row (Cable)1 Set
8 Reps
@9
6
Face Pull1 Set
12 Reps
@9
7
Lateral Raise (Cable)1 Set
8 Reps
@9
8
Incline Curl (Dumbbell)1 Set
8 Reps
@9
9
Hammer Curl1 Set
8 Reps
@9
10
Preacher Curl (Dumbbell)1 Set
8 Reps
@9
11
Skull Crusher (Dumbbell)1 Set
8 Reps
@9
12
Tricep Pushdown (Cable)1 Set
8 Reps
@9
13
Plank (Weighted)1 Set
1 Reps
@10
14
Decline Sit Up (Weighted)1 Set
10 Reps
@9
15
Squat (Barbell)1 Set
8 Reps
@9
16
Leg Extension1 Set
8 Reps
@9
17
Seated Hamstring Curl1 Set
8 Reps
@9
18
Seated Calf Raise1 Set
8 Reps
@9
19
Standing Pullover (Cable)1 Set
8 Reps
@9
20
Neck Extension1 Set
10 Reps
@9
21
Chest Press (Machine)1 Set
8 Reps
@9
22
Hip Abductor (Machine)1 Set
8 Reps
@9
23
Lateral Lunge (Weighted)1 Set
8 Reps
@9
24
Wood Chop1 Set
10 Reps
@9
25
Russian Twist (Dumbbell)1 Set
10 Reps
@9
26
Lying Leg Raise1 Set
12 Reps
@9
27
Deadlift (Deficit)1 Set
8 Reps
@9
28
Barbell Row1 Set
8 Reps
@9
29
Pike Push Up1 Set
10 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)1 Set
8 Reps
@9
2
Chest Fly (Cable)1 Set
8 Reps
@9
3
Dip (Weighted)1 Set
8 Reps
@9
4
Wide Grip Lat Pulldown1 Set
8 Reps
@9
5
Single Arm Row (Cable)1 Set
8 Reps
@9
6
Face Pull1 Set
12 Reps
@9
7
Lateral Raise (Cable)1 Set
8 Reps
@9
8
Incline Curl (Dumbbell)1 Set
8 Reps
@9
9
Hammer Curl1 Set
8 Reps
@9
10
Preacher Curl (Dumbbell)1 Set
8 Reps
@9
11
Skull Crusher (Dumbbell)1 Set
8 Reps
@9
12
Tricep Pushdown (Cable)1 Set
8 Reps
@9
13
Plank (Weighted)1 Set
1 Reps
@10
14
Decline Sit Up (Weighted)1 Set
10 Reps
@9
15
Squat (Barbell)1 Set
8 Reps
@9
16
Leg Extension1 Set
8 Reps
@9
17
Seated Hamstring Curl1 Set
8 Reps
@9
18
Seated Calf Raise1 Set
8 Reps
@9
19
Standing Pullover (Cable)1 Set
8 Reps
@9
20
Neck Extension1 Set
10 Reps
@9
21
Chest Press (Machine)1 Set
8 Reps
@9
22
Hip Abductor (Machine)1 Set
8 Reps
@9
23
Lateral Lunge (Weighted)1 Set
8 Reps
@9
24
Wood Chop1 Set
10 Reps
@9
25
Russian Twist (Dumbbell)1 Set
10 Reps
@9
26
Lying Leg Raise1 Set
12 Reps
@9
27
Deadlift (Deficit)1 Set
8 Reps
@9
28
Barbell Row1 Set
8 Reps
@9
29
Pike Push Up1 Set
10 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)1 Set
8 Reps
@9
2
Chest Fly (Cable)1 Set
8 Reps
@9
3
Dip (Weighted)1 Set
8 Reps
@9
4
Wide Grip Lat Pulldown1 Set
8 Reps
@9
5
Single Arm Row (Cable)1 Set
8 Reps
@9
6
Face Pull1 Set
12 Reps
@9
7
Lateral Raise (Cable)1 Set
8 Reps
@9
8
Incline Curl (Dumbbell)1 Set
8 Reps
@9
9
Hammer Curl1 Set
8 Reps
@9
10
Preacher Curl (Dumbbell)1 Set
8 Reps
@9
11
Skull Crusher (Dumbbell)1 Set
8 Reps
@9
12
Tricep Pushdown (Cable)1 Set
8 Reps
@9
13
Plank (Weighted)1 Set
1 Reps
@10
14
Decline Sit Up (Weighted)1 Set
10 Reps
@9
15
Squat (Barbell)1 Set
8 Reps
@9
16
Leg Extension1 Set
8 Reps
@9
17
Seated Hamstring Curl1 Set
8 Reps
@9
18
Seated Calf Raise1 Set
8 Reps
@9
19
Standing Pullover (Cable)1 Set
8 Reps
@9
20
Neck Extension1 Set
10 Reps
@9
21
Chest Press (Machine)1 Set
8 Reps
@9
22
Hip Abductor (Machine)1 Set
8 Reps
@9
23
Lateral Lunge (Weighted)1 Set
8 Reps
@9
24
Wood Chop1 Set
10 Reps
@9
25
Russian Twist (Dumbbell)1 Set
10 Reps
@9
26
Lying Leg Raise1 Set
12 Reps
@9
27
Deadlift (Deficit)1 Set
8 Reps
@9
28
Barbell Row1 Set
8 Reps
@9
29
Pike Push Up1 Set
10 Reps
@9