Program Description
Focus on progressively overloading with good form. Avoiding fatigue while maximizing muscle growth at a 3x/week frequency with low volume for most muscles.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 11, 2025 04:11
- Last EditedJun 25, 2025 09:45
Summary
**Operation Bench 225 (Low Volume) V.5** is an 8-week program designed for dedicated lifters looking to maximize strength and muscle gains with a low-volume approach. Training three days a week, you'll engage in full-body workouts that emphasize effective machine and cable exercises, targeting all major muscle groups with precision. Each session is structured to push your limits to an RPE of 9, ensuring you train hard while maintaining a standardized range of motion. Get ready to elevate your lifting game and achieve your goals with focused intensity!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
JM Press (Machine)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Decline Sit Up (Weighted)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Unilateral Tibialis Raise (Weighted)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl (Machine)
1
4-8 reps
RPE 9
2
Unilateral Preacher Hammer Curl (Machine)
1
4-8 reps
RPE 9
3
Unilateral Kneeling Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
4
Seated Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Upper Back Row (Machine)
1
4-8 reps
RPE 9
6
Shoulder Press (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
9
Seated Low-To-High Fly (Cable)
1
4-8 reps
RPE 9
10
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
11
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
12
Abs Crunch (Machine)
1
4-8 reps
RPE 9
13
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Hip Adductor (Machine)
1
4-8 reps
RPE 9
15
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
16
Seated Forearm Extension Curl (Cable)
1
4-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Unilateral Preacher Curl (Machine)1 Set
4-8 Reps
@9
2
Unilateral Preacher Hammer Curl (Machine)1 Set
4-8 Reps
@9
3
JM Press (Machine)2 Sets
4-8 Reps
@9
4
Seated Lateral Raise (Cable)2 Sets
4-8 Reps
@9
5
Upper Back Row (Machine)1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)1 Set
4-8 Reps
@9
7
Platz Leg Press (Machine)1 Set
4-8 Reps
@9
8
Unilateral Neutral-Grip Lat Pulldown1 Set
4-8 Reps
@9
9
Seated Low-To-High Fly (Cable)1 Set
4-8 Reps
@9
10
Unilateral Lying Leg Curl (Machine)1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)1 Set
4-8 Reps
@9
12
Decline Sit Up (Weighted)1 Set
4-8 Reps
@9
13
Neck Curl (Dumbbell)1 Set
4-8 Reps
@9
14
Unilateral Tibialis Raise (Weighted)1 Set
4-8 Reps
@9
15
Seated Forearm Curl (Cable)1 Set
4-8 Reps
@9
16
Seated Forearm Extension Curl (Cable)1 Set
4-8 Reps
@9
Day 2
1
Unilateral Preacher Curl (Machine)1 Set
4-8 Reps
@9
2
Unilateral Preacher Hammer Curl (Machine)1 Set
4-8 Reps
@9
3
Unilateral Kneeling Tricep Pushdown (Cable)2 Sets
4-8 Reps
@9
4
Seated Lateral Raise (Cable)2 Sets
4-8 Reps
@9
5
Upper Back Row (Machine)1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)1 Set
4-8 Reps
@9
7
Back Extension (Barbell)1 Set
4-8 Reps
@9
8
Ultra Wide-Grip Lat Pulldown1 Set
4-8 Reps
@9
9
Seated Low-To-High Fly (Cable)1 Set
4-8 Reps
@9
10
Unilateral Leg Extension (Machine)1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)1 Set
4-8 Reps
@9
12
Abs Crunch (Machine)1 Set
4-8 Reps
@9
13
Unilateral Reverse Pec Deck (Machine)1 Set
4-8 Reps
@9
14
Hip Adductor (Machine)1 Set
4-8 Reps
@9
15
Seated Forearm Curl (Cable)1 Set
4-8 Reps
@9
16
Seated Forearm Extension Curl (Cable)1 Set
4-8 Reps
@9
Day 3
1
Unilateral Preacher Curl (Machine)1 Set
4-8 Reps
@9
2
Unilateral Preacher Hammer Curl (Machine)1 Set
4-8 Reps
@9
3
JM Press (Machine)2 Sets
4-8 Reps
@9
4
Seated Lateral Raise (Cable)2 Sets
4-8 Reps
@9
5
Upper Back Row (Machine)1 Set
4-8 Reps
@9
6
Shoulder Press (Machine)1 Set
4-8 Reps
@9
7
Platz Leg Press (Machine)1 Set
4-8 Reps
@9
8
Unilateral Neutral-Grip Lat Pulldown1 Set
4-8 Reps
@9
9
Seated Low-To-High Fly (Cable)1 Set
4-8 Reps
@9
10
Unilateral Lying Leg Curl (Machine)1 Set
4-8 Reps
@9
11
Unilateral Calf Raise (Machine)1 Set
4-8 Reps
@9
12
Decline Sit Up (Weighted)1 Set
4-8 Reps
@9
13
Neck Curl (Dumbbell)1 Set
4-8 Reps
@9
14
Unilateral Tibialis Raise (Weighted)1 Set
4-8 Reps
@9
15
Seated Forearm Curl (Cable)1 Set
4-8 Reps
@9
16
Seated Forearm Extension Curl (Cable)1 Set
4-8 Reps
@9