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BoostcampPNG

Operation Bench 225 (Low Volume) V.6

by Aniketh N.

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

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 08:39
  • Last Edited
    Aug 04, 2025 11:31
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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
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Platz Leg Press (Machine)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Unilateral Neutral-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Lying Leg Curl (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Neck Curl (Dumbbell)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1
4-8 reps
RPE 9
6A
Pec Deck (Machine)
1
4-8 reps
RPE 9
6B
Unilateral Reverse Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Back Extension (Barbell)
1
4-8 reps
RPE 9
8
Neutral High-Incline Press (Machine)
1
4-8 reps
RPE 9
9
Ultra Wide-Grip Lat Pulldown
1
4-8 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
11
Unilateral Leg Extension (Machine)
1
4-8 reps
RPE 9
12
Unilateral Calf Raise (Machine)
1
4-8 reps
RPE 9
13
Hip Adductor (Machine)
1
4-8 reps
RPE 9
14
Seated Forearm Curl (Cable)
1
4-8 reps
RPE 9
15
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
Kelso Shrug (Machine)
1 Set
4-8 Reps
@9
6A
Pec Deck (Machine)
1 Set
4-8 Reps
@9
6B
Unilateral Reverse Pec Deck (Machine)
1 Set
4-8 Reps
@9
7
Platz Leg Press (Machine)
1 Set
4-8 Reps
@9
8
Neutral High-Incline Press (Machine)
1 Set
4-8 Reps
@9
9
Unilateral Neutral-Grip Lat Pulldown
1 Set
4-8 Reps
@9
10
Abs Crunch (Machine)
1 Set
4-8 Reps
@9
11
Unilateral Lying Leg Curl (Machine)
1 Set
4-8 Reps
@9
12
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
13
Neck Curl (Dumbbell)
1 Set
4-8 Reps
@9
14
Seated Forearm Curl (Cable)
1 Set
4-8 Reps
@9
15
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
Kelso Shrug (Machine)
1 Set
4-8 Reps
@9
6A
Pec Deck (Machine)
1 Set
4-8 Reps
@9
6B
Unilateral Reverse Pec Deck (Machine)
1 Set
4-8 Reps
@9
7
Back Extension (Barbell)
1 Set
4-8 Reps
@9
8
Neutral High-Incline Press (Machine)
1 Set
4-8 Reps
@9
9
Ultra Wide-Grip Lat Pulldown
1 Set
4-8 Reps
@9
10
Abs Crunch (Machine)
1 Set
4-8 Reps
@9
11
Unilateral Leg Extension (Machine)
1 Set
4-8 Reps
@9
12
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
13
Hip Adductor (Machine)
1 Set
4-8 Reps
@9
14
Seated Forearm Curl (Cable)
1 Set
4-8 Reps
@9
15
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
Kelso Shrug (Machine)
1 Set
4-8 Reps
@9
6A
Pec Deck (Machine)
1 Set
4-8 Reps
@9
6B
Unilateral Reverse Pec Deck (Machine)
1 Set
4-8 Reps
@9
7
Platz Leg Press (Machine)
1 Set
4-8 Reps
@9
8
Neutral High-Incline Press (Machine)
1 Set
4-8 Reps
@9
9
Unilateral Neutral-Grip Lat Pulldown
1 Set
4-8 Reps
@9
10
Abs Crunch (Machine)
1 Set
4-8 Reps
@9
11
Unilateral Lying Leg Curl (Machine)
1 Set
4-8 Reps
@9
12
Unilateral Calf Raise (Machine)
1 Set
4-8 Reps
@9
13
Neck Curl (Dumbbell)
1 Set
4-8 Reps
@9
14
Seated Forearm Curl (Cable)
1 Set
4-8 Reps
@9
15
Seated Forearm Extension Curl (Cable)
1 Set
4-8 Reps
@9