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BoostcampPNG

Full Body Everyday (24 sets/day)

by Abbi Menear
1 athletes joined

Program Description

Spend 60-90 minutes in the gym 6 days per week, hitting each muscle group for 10-20 sets per week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 28, 2025 09:35
  • Last Edited
    Dec 02, 2025 03:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Triceps
9.8%
Biceps
8.3%
Lats
8.2%
Chest
8.1%
Glutes
7.6%
Front Delts
7.5%
Hamstrings
7.5%
Abs
7.1%
Quadriceps
6.9%
Calves
5.5%
Middle Delts
4.2%
Lower Back
4.1%
Forearms
2.2%
Rear Delts
1.9%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
4
JM Press
3
8-12 reps
RPE 7
5
Arnold Press
3
8-12 reps
RPE 7
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7.5
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
4
JM Press
3
8-12 reps
RPE 7.5
5
Arnold Press
3
8-12 reps
RPE 7.5
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 8
2
Chin-Up (Assisted)
2
10-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4
JM Press
3
8-12 reps
RPE 8
5
Arnold Press
3
8-12 reps
RPE 8
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 8.5
2
Chin-Up (Assisted)
2
10-15 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8.5
4
JM Press
3
8-12 reps
RPE 8.5
5
Arnold Press
3
8-12 reps
RPE 8.5
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 6
2
Chin-Up (Assisted)
2
10-15 reps
RPE 6
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 6
4
JM Press
3
8-12 reps
RPE 6
5
Arnold Press
3
8-12 reps
RPE 6
6
Dragon Fly
2
10+ reps
RPE 6
7
Leg Curl
2
8-12 reps
RPE 6
8
Leg Extension
2
8-12 reps
RPE 6
9
Calf Raise (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 10
2
Chin-Up (Assisted)
2
10-15 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Arnold Press
3
8-12 reps
RPE 9
6
Dragon Fly
2
10+ reps
RPE 7
7
Leg Curl
2
8-12 reps
RPE 7
8
Leg Extension
2
8-12 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 6
2
Chin-Up (Assisted)
2
10-15 reps
RPE 6
3
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 6
4
JM Press
3
8-12 reps
RPE 6
5
Arnold Press
3
8-12 reps
RPE 6
6
Dragon Fly
2
10+ reps
RPE 6
7
Leg Curl
2
8-12 reps
RPE 6
8
Leg Extension
2
8-12 reps
RPE 6
9
Calf Raise (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 7
2
Single Leg Press
1
15-20 reps
RPE 7
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 7
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 7.5
2
Single Leg Press
1
15-20 reps
RPE 7.5
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 7.5
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 8
2
Single Leg Press
1
15-20 reps
RPE 8
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 8
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 8.5
2
Single Leg Press
1
15-20 reps
RPE 8.5
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 8.5
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 9
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 6
2
Single Leg Press
1
15-20 reps
RPE 6
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 6
4
Renegade Row
2
15-
RPE 6
5
Pec Deck (Machine)
3
8-12 reps
RPE 6
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 6
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 6
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 6
9
Bicep Curl (Cable)
4
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 10
2
Single Leg Press
1
15-20 reps
RPE 9
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 9
4
Renegade Row
2
15-
RPE 7
5
Pec Deck (Machine)
3
8-12 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 7
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 7
9
Bicep Curl (Cable)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-6 reps
RPE 6
2
Single Leg Press
1
15-20 reps
RPE 6
3
Single Leg Calf Raise Leg Press
2
10-15 reps
RPE 6
4
Renegade Row
2
15-
RPE 6
5
Pec Deck (Machine)
3
8-12 reps
RPE 6
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 6
7
Half Kneeling Arnold Press (Dumbbell)
1
15-20 reps
RPE 6
8
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 6
9
Bicep Curl (Cable)
4
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
3
Push Up (Weighted)
4
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 7
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7.5
3
Push Up (Weighted)
4
8-12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7.5
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 7.5
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8
3
Push Up (Weighted)
4
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8.5
3
Push Up (Weighted)
4
8-12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8.5
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8.5
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 6
3
Push Up (Weighted)
4
8-12 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 6
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 6
6
Pallof Press
2
15-20 reps
RPE 6
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 6
9
Calf Raise (Machine)
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9
3
Push Up (Weighted)
4
8-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 9
6
Pallof Press
2
15-20 reps
RPE 7
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 7
9
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 6
3
Push Up (Weighted)
4
8-12 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 6
5
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 6
6
Pallof Press
2
15-20 reps
RPE 6
7
Good Morning
2
20-30 reps
RPE 6
8
Leg Extension
2
10-15 reps
RPE 6
9
Calf Raise (Machine)
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 7
2
Leg Curl
3
8-12 reps
RPE 7
3
Calf Raise (Machine)
3
15-20 reps
RPE 7
4
Hack Squat
2
10-15 reps
RPE 7
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 7.5
2
Leg Curl
3
8-12 reps
RPE 7.5
3
Calf Raise (Machine)
3
15-20 reps
RPE 7.5
4
Hack Squat
2
10-15 reps
RPE 7.5
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Calf Raise (Machine)
3
15-20 reps
RPE 8
4
Hack Squat
2
10-15 reps
RPE 8
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 8.5
2
Leg Curl
3
8-12 reps
RPE 8.5
3
Calf Raise (Machine)
3
15-20 reps
RPE 8.5
4
Hack Squat
2
10-15 reps
RPE 8.5
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 6
2
Leg Curl
3
8-12 reps
RPE 6
3
Calf Raise (Machine)
3
15-20 reps
RPE 6
4
Hack Squat
2
10-15 reps
RPE 6
5
Cable Crunch
2
15-20 reps
RPE 6
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 6
7
Arnold Press
2
10-15 reps
RPE 6
8
Cable Crossover
2
10-15 reps
RPE 6
9
Dip (Assisted)
1
15-20 reps
RPE 6
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 9
3
Calf Raise (Machine)
3
15-20 reps
RPE 9
4
Hack Squat
2
10-15 reps
RPE 9
5
Cable Crunch
2
15-20 reps
RPE 7
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 7
7
Arnold Press
2
10-15 reps
RPE 7
8
Cable Crossover
2
10-15 reps
RPE 7
9
Dip (Assisted)
1
15-20 reps
RPE 7
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
3-6 reps
RPE 6
2
Leg Curl
3
8-12 reps
RPE 6
3
Calf Raise (Machine)
3
15-20 reps
RPE 6
4
Hack Squat
2
10-15 reps
RPE 6
5
Cable Crunch
2
15-20 reps
RPE 6
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 6
7
Arnold Press
2
10-15 reps
RPE 6
8
Cable Crossover
2
10-15 reps
RPE 6
9
Dip (Assisted)
1
15-20 reps
RPE 6
10
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 7
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7
4
Lying Reverse Fly
2
10-15 reps
RPE 7
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 7
6
Face Pull
1
15-20 reps
RPE 7
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 7.5
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lying Reverse Fly
2
10-15 reps
RPE 7.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 7.5
6
Face Pull
1
15-20 reps
RPE 7.5
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 8
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lying Reverse Fly
2
10-15 reps
RPE 8
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 8
6
Face Pull
1
15-20 reps
RPE 8
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 8.5
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Reverse Fly
2
10-15 reps
RPE 8.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 8.5
6
Face Pull
1
15-20 reps
RPE 8.5
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 9
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 6
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lying Reverse Fly
2
10-15 reps
RPE 6
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 6
6
Face Pull
1
15-20 reps
RPE 6
7
Wood Chop
2
15-20 reps
RPE 6
8
Back Extension
2
10-15 reps
RPE 6
9
Leg Extension
2
10-15 reps
RPE 6
10
Calf Raise (Machine)
3
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 10
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Reverse Fly
2
10-15 reps
RPE 9
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9
6
Face Pull
1
15-20 reps
RPE 9
7
Wood Chop
2
15-20 reps
RPE 7
8
Back Extension
2
10-15 reps
RPE 7
9
Leg Extension
2
10-15 reps
RPE 7
10
Calf Raise (Machine)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
3-6 reps
RPE 6
2
Flexion Row
2
15-20 reps
RPE 6
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 6
4
Lying Reverse Fly
2
10-15 reps
RPE 6
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 6
6
Face Pull
1
15-20 reps
RPE 6
7
Wood Chop
2
15-20 reps
RPE 6
8
Back Extension
2
10-15 reps
RPE 6
9
Leg Extension
2
10-15 reps
RPE 6
10
Calf Raise (Machine)
3
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7
2
Calf Raise (Machine)
3
8-12 reps
RPE 7
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7.5
2
Calf Raise (Machine)
3
8-12 reps
RPE 7.5
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 8
2
Calf Raise (Machine)
3
8-12 reps
RPE 8
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 8.5
2
Calf Raise (Machine)
3
8-12 reps
RPE 8.5
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 9
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 6
2
Calf Raise (Machine)
3
8-12 reps
RPE 6
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 6
5
Bicep Curl (Cable)
3
8-12 reps
RPE 6
6
Pullover (EZ Bar)
2
10-15 reps
RPE 6
7
Reverse Pec Deck
2
10-15 reps
RPE 6
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 10
2
Calf Raise (Machine)
3
8-12 reps
RPE 9
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 7
5
Bicep Curl (Cable)
3
8-12 reps
RPE 7
6
Pullover (EZ Bar)
2
10-15 reps
RPE 7
7
Reverse Pec Deck
2
10-15 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 6
2
Calf Raise (Machine)
3
8-12 reps
RPE 6
3
Good Morning
3
15-20 reps
RPE 6
4
Wood Chop
2
15-20 reps
RPE 6
5
Bicep Curl (Cable)
3
8-12 reps
RPE 6
6
Pullover (EZ Bar)
2
10-15 reps
RPE 6
7
Reverse Pec Deck
2
10-15 reps
RPE 6
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 6
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-6 Reps
@7
2
Chin-Up (Assisted)
2 Sets
10-15 Reps
@7
3
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
4
JM Press
3 Sets
8-12 Reps
@7
5
Arnold Press
3 Sets
8-12 Reps
@7
6
Dragon Fly
2 Sets
10+ Reps
@7
7
Leg Curl
2 Sets
8-12 Reps
@7
8
Leg Extension
2 Sets
8-12 Reps
@7
9
Calf Raise (Machine)
3 Sets
15-20 Reps
@7
Day 2
1
Deadlift (Deficit)
5 Sets
3-6 Reps
@7
2
Single Leg Press
1 Set
15-20 Reps
@7
3
Single Leg Calf Raise Leg Press
2 Sets
10-15 Reps
@7
4
Renegade Row
2 Sets
15-
@7
5
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
6
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
@7
7
Half Kneeling Arnold Press (Dumbbell)
1 Set
15-20 Reps
@7
8
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@7
9
Bicep Curl (Cable)
4 Sets
8-12 Reps
@7
Day 4
1
Hip Thrust (Machine)
5 Sets
3-6 Reps
@7
2
Leg Curl
3 Sets
8-12 Reps
@7
3
Calf Raise (Machine)
3 Sets
15-20 Reps
@7
4
Hack Squat
2 Sets
10-15 Reps
@7
5
Cable Crunch
2 Sets
15-20 Reps
@7
6
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@7
7
Arnold Press
2 Sets
10-15 Reps
@7
8
Cable Crossover
2 Sets
10-15 Reps
@7
9
Dip (Assisted)
1 Set
15-20 Reps
@7
10
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
3-6 Reps
@7
2
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@7
3
Push Up (Weighted)
4 Sets
8-12 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@7
5
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@7
6
Pallof Press
2 Sets
15-20 Reps
@7
7
Good Morning
2 Sets
20-30 Reps
@6
8
Leg Extension
2 Sets
10-15 Reps
@7
9
Calf Raise (Machine)
3 Sets
15-20 Reps
@7
Day 6
1
Squat (Barbell)
5 Sets
3-6 Reps
@7
2
Calf Raise (Machine)
3 Sets
8-12 Reps
@7
3
Good Morning
3 Sets
15-20 Reps
@6
4
Wood Chop
2 Sets
15-20 Reps
@7
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@7
6
Pullover (EZ Bar)
2 Sets
10-15 Reps
@7
7
Reverse Pec Deck
2 Sets
10-15 Reps
@7
8
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@7
Day 5
1
Bent Over Row (Barbell)
5 Sets
3-6 Reps
@7
2
Flexion Row
2 Sets
15-20 Reps
@6
3
Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Lying Reverse Fly
2 Sets
10-15 Reps
@7
5
Alternating Dumbbell Curl
2 Sets
8-12 Reps
@7
6
Face Pull
1 Set
15-20 Reps
@7
7
Wood Chop
2 Sets
15-20 Reps
@7
8
Back Extension
2 Sets
10-15 Reps
@7
9
Leg Extension
2 Sets
10-15 Reps
@7
10
Calf Raise (Machine)
3 Sets
15-20 Reps
@7