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Meliodas Build

by Mc Kinly B.
5.0
(1 rating)

Program Description

A workout that can be done in under 60 minutes that will help you build or maintain muscle mass as a short king.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 07:25
  • Last Edited
    Oct 24, 2025 10:14

Summary

Unleash your strength with the Meliodas Build, an 18-week program designed for dedicated lifters looking to build muscle and power. Comprising five training days each week, this program focuses on a balanced push-pull split, incorporating essential compound lifts like bench presses and pull-ups, along with targeted accessory work. With a comprehensive approach that includes progressive overload and varied rep ranges, you'll maximize your gains and enhance your overall performance. Equip yourself with the right mindset and a full gym to transform your physique and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Biceps
9.6%
Front Delts
9.3%
Triceps
9%
Abs
8.4%
Hamstrings
8.1%
Lats
7.9%
Upper Back
7.9%
Glutes
7%
Chest
6.7%
Middle Delts
5.1%
Forearms
3.4%
Rear Delts
3.1%
Adductors
2%
Calves
1.1%
Lower Back
0.8%
Abductors
0.6%
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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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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)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 8
2
Chest Fly (Dumbbell)
2
8-10 reps
RPE 8
3
Seated Military Press (Smith Machine)
2
8-10 reps
RPE 8
4
Push Up
2
10-15 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
6
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 8
2
Barbell Row
2
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
4
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 8
5
Seated Row (Cable)
2
10-12 reps
RPE 8
6
Seated Dumbbell Curl
2
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Cable Crunch
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 8
2
Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
5
Leg Press (45 Degrees)
2
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
7
Cable Crunch
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Seated Row (Cable)
2
8-10 reps
RPE 8
5
Lat Prayer
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 8
7
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8
10
Overhead Tricep Extension (Plate)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 8
2
Zercher Squat (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8
@8
@8
2
Chest Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Seated Military Press (Smith Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Push Up
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Overhead Tricep Extension (Plate)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
8
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Barbell Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Single Arm Rear Delt Cable Fly
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6
Seated Dumbbell Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
8
Cable Crunch
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@8
@8
Day 3
1
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
7
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Bench Press (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5
Lat Prayer
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
7
Preacher Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
8
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
9
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
10
Overhead Tricep Extension (Plate)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8
@8
2
Zercher Squat (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Mc Kinly B.Age 24, Man
10 days ago
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Honestly more than decent than expected, my strength gains went crazy and it takes only an hour of my time more or less