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BoostcampPNG

Get Her Back

by Abhimanyu Pratap Singh
2 athletes joined

Program Description

To build and be someone she deserves

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 03, 2026 03:51
  • Last Edited
    Jan 03, 2026 10:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Upper Back
13.5%
Front Delts
13%
Chest
9.1%
Biceps
8.6%
Middle Delts
8.1%
Lats
8.1%
Rear Delts
5.3%
Abs
3.9%
Quadriceps
2.9%
Glutes
2.9%
Hamstrings
2.9%
Forearms
2.4%
Lower Back
1.5%
Adductors
1%
Cardio
0.6%
Other
0.3%
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4.8 Stars with 10, 000+ Ratings
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
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Jump Rope
1
10 mins
-
3
Side Crunch (Cable)
1
60 reps
RPE 8
4
Hollow Hold
1
12 mins
-
5
Wood Chop
1
47 reps
-
6
Hanging Leg Raise
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
3
Bench Press (Barbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
42 reps
RPE 8
6A
Chest Fly (Cable)
3
15 reps
RPE 7.5
6B
Pec Deck (Machine)
3
15 reps
RPE 7.5
7
Push Up
3
15 reps
RPE 10
8
Bayesian Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
1
2
15 reps
12 reps
RPE 9
RPE 9
3
Single Arm Iso Row
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Single Arm Row (Cable)
3
15 reps
RPE 8.5
4B
Seated Row (Cable)
3
15 reps
RPE 8.5
5A
Reverse Pec Deck
3
15 reps
RPE 7.5
5B
Face Pull
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
8 reps
RPE 9.5
2A
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
2B
Single Arm Pushdown
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3A
Preacher Curl (EZ Bar)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
3B
Incline Hammer Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7.5
4
Lateral Raise (Cable)
4
20 reps
RPE 8.5
5
Overhead Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
4
6 reps
80%
3
Lat Pulldown
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7.5
RPE 7
4
Incline Bench Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8.5
RPE 7
5
Chest Fly (Cable)
4
15 reps
RPE 8
6
Seated Row (Cable)
4
15 reps
RPE 8
7A
Skull Crusher (Barbell)
4
12 reps
RPE 8.5
7B
Single Arm Pushdown
4
12 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
4
8 reps
RPE 8
3
Hyperextension
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 7.5
RPE 7
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Walking Lunge
3
15 reps
RPE 7.5
6A
Face Pull
4
15 reps
-
6B
Reverse Pec Deck
4
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Treadmill
1 Set
30 mins
-
2
Jump Rope
1 Set
10 mins
-
3
Side Crunch (Cable)
1 Set
60 Reps
@8
4
Hollow Hold
1 Set
12 mins
-
5
Wood Chop
1 Set
47 Reps
-
6
Hanging Leg Raise
1 Set
60 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@8
@8
2
Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@8
3
Bench Press (Barbell)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@8
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
42 Reps
@8
6A
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
6B
Pec Deck (Machine)
3 Sets
15 Reps
@7.5
7
Push Up
3 Sets
15 Reps
@10
8
Bayesian Curl
3 Sets
15 Reps
@7
Day 3
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@9.5
2
Lat Pulldown (Single Arm)
1 Set
2 Sets
15 Reps
12 Reps
@9
@9
3
Single Arm Iso Row
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
4A
Single Arm Row (Cable)
3 Sets
15 Reps
@8.5
4B
Seated Row (Cable)
3 Sets
15 Reps
@8.5
5A
Reverse Pec Deck
3 Sets
15 Reps
@7.5
5B
Face Pull
3 Sets
15 Reps
@7.5
Day 4
1
JM Press (Smith Machine)
4 Sets
8 Reps
@9.5
2A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@7.5
2B
Single Arm Pushdown
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@7.5
3A
Preacher Curl (EZ Bar)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@7.5
3B
Incline Hammer Curl (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@7.5
4
Lateral Raise (Cable)
4 Sets
20 Reps
@8.5
5
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@7
Day 5
1
Treadmill
1 Set
30 mins
-
Day 7
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Military Press (Barbell)
4 Sets
8 Reps
@8
3
Hyperextension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@7.5
@7
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8
5
Walking Lunge
3 Sets
15 Reps
@7.5
6A
Face Pull
4 Sets
15 Reps
-
6B
Reverse Pec Deck
4 Sets
15 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Barbell)
4 Sets
6 Reps
80%
3
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7.5
@7
4
Incline Bench Press (Smith Machine)
2 Sets
1 Set
10 Reps
15 Reps
@8.5
@7
5
Chest Fly (Cable)
4 Sets
15 Reps
@8
6
Seated Row (Cable)
4 Sets
15 Reps
@8
7A
Skull Crusher (Barbell)
4 Sets
12 Reps
@8.5
7B
Single Arm Pushdown
4 Sets
12 Reps
@8.5