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ULTIMATE 3 DAY HYPERTROPHY ( NO LEG DAYS )

by Dom
6 athletes joined

Program Description

This plan is designed for people who prefer to train within an optimal rep range and set scheme with a push pull format but are not a fan of solo intense leg days. This plan incorporates hypertrophy focused leg exercises into each session making this split a full body push and full body pull ensuring you train each muscle group within a 4 to 5 day period from one another over 3 training sessions per calendar week with atleast one day rest between workouts for optimal recovery.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 09, 2024 12:57
  • Last Edited
    Jun 18, 2025 11:37

Summary

Transform your physique with the ULTIMATE 3 DAY HYPERTROPHY program, designed specifically for those looking to maximize upper body gains without traditional leg days. Over the course of 16 weeks, you'll engage in a dynamic four-day split that focuses on chest, back, and arm development through a variety of compound and isolation exercises. Each session is meticulously crafted to push your limits, enhance muscle growth, and improve overall strength. Get ready to embrace the challenge and unlock your full potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
4
Low To High Cable Fly
2
1
12 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
8 reps
RPE 8
RPE 10
6
Seated Lateral Raise
2
1
15 reps
10 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
10 reps
8 reps
RPE 8
RPE 10
2
Pendlay Row
2
1
10 reps
8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Lat Pulldown (Close Grip)
2
1
10 reps
8 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Rolling Tricep Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
5
Rear Delt Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
6
Hammer Curl
2
1
12 reps
10 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
4
Low To High Cable Fly
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
5
Leg Extension
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
6
Seated Lateral Raise
2 Sets
1 Set
15 Reps
10 Reps
@9
@10
7
Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@9
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
2
Pendlay Row
2 Sets
1 Set
10 Reps
8 Reps
@8
@10
3
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
4
Shrug (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
5
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
8 Reps
@9
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
7
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@10
6
Rolling Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9.5
@10
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@9
6
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10