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Operation Bench 225 V.11

by Aniketh N.

Program Description

idk idc

Program Overview

  • Level
    Intermediate
  • Goal
    Women's, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2026 07:34
  • Last Edited
    Apr 06, 2026 03:09
Muscle Engagement
Front
Back
MuscleSet
Chest
44.4%
Front Delts
22.2%
Lower Back
22.2%
Glutes
11.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Back Extension (Weighted)
1
3-5 reps
RPE 8
12
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
13
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Kneeling Tricep Pushdown (Cable)
1
4-8 reps
RPE 9
2
Unilateral Hammer Curl (Cable)
1
4-8 reps
RPE 9
3
JM Press (Machine)
1
4-8 reps
RPE 9
4
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
5
Wide-Grip Lat Pulldown (Machine)
1
4-8 reps
RPE 9
6
Plate-Loaded Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Unilateral Hip-Supported Lat Row (Cable)
1
4-8 reps
RPE 9
8
Unilateral Lateral Raise (Cable)
1
4-8 reps
RPE 9
9
Unilateral Rear Delt Fly (Cable)
1
4-8 reps
RPE 9
10
Pec Deck (Machine)
1
4-8 reps
RPE 9
11
Platz Leg Press (Machine)
1
3-5 reps
RPE 8
12
Unilateral Seated Leg Curl (Machine)
1
4-8 reps
RPE 9
13
Abs Crunch (Cable)
1
4-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
2
Unilateral Hammer Curl (Cable)
1 Set
4-8 Reps
@9
3
JM Press (Machine)
1 Set
4-8 Reps
@9
4
Unilateral Preacher Curl (Machine)
1 Set
4-8 Reps
@9
5
Wide-Grip Lat Pulldown (Machine)
1 Set
4-8 Reps
@9
6
Plate-Loaded Shoulder Press (Machine)
1 Set
4-8 Reps
@9
7
Unilateral Hip-Supported Lat Row (Cable)
1 Set
4-8 Reps
@9
8
Unilateral Lateral Raise (Cable)
1 Set
4-8 Reps
@9
9
Unilateral Rear Delt Fly (Cable)
1 Set
4-8 Reps
@9
10
Pec Deck (Machine)
1 Set
4-8 Reps
@9
11
Back Extension (Weighted)
1 Set
3-5 Reps
@8
12
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
13
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
Day 2
1
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
2
Unilateral Hammer Curl (Cable)
1 Set
4-8 Reps
@9
3
JM Press (Machine)
1 Set
4-8 Reps
@9
4
Unilateral Preacher Curl (Machine)
1 Set
4-8 Reps
@9
5
Wide-Grip Lat Pulldown (Machine)
1 Set
4-8 Reps
@9
6
Plate-Loaded Shoulder Press (Machine)
1 Set
4-8 Reps
@9
7
Unilateral Hip-Supported Lat Row (Cable)
1 Set
4-8 Reps
@9
8
Unilateral Lateral Raise (Cable)
1 Set
4-8 Reps
@9
9
Unilateral Rear Delt Fly (Cable)
1 Set
4-8 Reps
@9
10
Pec Deck (Machine)
1 Set
4-8 Reps
@9
11
Platz Leg Press (Machine)
1 Set
3-5 Reps
@8
12
Unilateral Seated Leg Curl (Machine)
1 Set
4-8 Reps
@9
13
Abs Crunch (Cable)
1 Set
4-8 Reps
@9
Day 3
1
Unilateral Kneeling Tricep Pushdown (Cable)
1 Set
4-8 Reps
@9
2
Unilateral Hammer Curl (Cable)
1 Set
4-8 Reps
@9
3
JM Press (Machine)
1 Set
4-8 Reps
@9
4
Unilateral Preacher Curl (Machine)
1 Set
4-8 Reps
@9
5
Wide-Grip Lat Pulldown (Machine)
1 Set
4-8 Reps
@9
6
Plate-Loaded Shoulder Press (Machine)
1 Set
4-8 Reps
@9
7
Unilateral Hip-Supported Lat Row (Cable)
1 Set
4-8 Reps
@9
8
Unilateral Lateral Raise (Cable)
1 Set
4-8 Reps
@9
9
Unilateral Rear Delt Fly (Cable)
1 Set
4-8 Reps
@9
10
Pec Deck (Machine)
1 Set
4-8 Reps
@9
11
Back Extension (Weighted)
1 Set
3-5 Reps
@8
12
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
13
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9