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Meliodas Build

by Mc Kinly B.

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 20, 2025 08:53
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Biceps
11%
Lats
8.6%
Upper Back
8.6%
Chest
8.3%
Abs
8.1%
Triceps
8%
Front Delts
7.9%
Glutes
6.5%
Middle Delts
6.2%
Hamstrings
5.8%
Forearms
2.8%
Rear Delts
2.3%
Adductors
1.7%
Calves
1.4%
Lower Back
0.8%
Abductors
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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
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