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Rodentia

by Luka C.
5.0
(1 rating)

Program Description

6 day a week lower/upper/arms intermediate bodybuilding program. Focus on effort, intentsity, and quality sets.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 03, 2025 11:26
  • Last Edited
    Jul 10, 2025 01:16

Summary

Unleash your potential with the Rodentia program, a dynamic 10-week journey designed to sculpt your physique through six days of targeted training each week. This comprehensive plan focuses on building strength and endurance across all major muscle groups, utilizing a mix of barbell, dumbbell, and bodyweight exercises. Expect to push your limits with challenging workouts like Front Squats, Overhead Presses, and Supersets that will ignite your gains and boost your confidence. Get ready to transform your body and elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Front Squat (Barbell)
2 Sets
5-10 Reps
@8-9.5
2
Lying Leg Curl
2 Sets
8-15 Reps
@10
3
Walking Lunge
1 Set
20-30 Reps
-
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
4-8 Reps
@8-9.5
2
Chin-Up (Weighted)
1 Set
3-7 Reps
@9
3
Chin-Up (Bodyweight)
1 Set
AMRAP
-
4
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
5
Dumbbell Row
2 Sets
10-15 Reps
-
6
Pullover (Dumbbell)
1 Set
15-20 Reps
-
Day 3
1A
Preacher Curl (Barbell)
2 Sets
5-8 Reps
@9-10
1B
Single Arm Pushdown
2 Sets
10-15 Reps
@10
2A
Alternating Dumbbell Curl
2 Sets
8-12 Reps
@8-10
2B
Skull Crusher (Barbell)
2 Sets
8-15 Reps
-
3A
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
3B
Cable Crunch
2 Sets
6-8 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
2
Squat (Smith Machine)
2 Sets
8-12 Reps
-
3A
Sissy Squat
2 Sets
AMRAP
-
3B
Seated Calf Raise
2 Sets
5-10 Reps
-
Day 5
1A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8-9.5
1B
Wide Grip Pull-Up
3 Sets
AMRAP
@9
2A
Cable Crossover
2 Sets
8-15 Reps
@8-10
2B
Chest Supported Row (Machine)
2 Sets
12-20 Reps
@8-9.5
Day 6
1A
JM Press (Smith Machine)
2 Sets
10-12 Reps
-
1B
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
-
2A
French Press
2 Sets
6-12 Reps
-
2B
Bayesian Curl
2 Sets
10-15 Reps
@9.5
3
Lu Raises
2 Sets
10-15 Reps
-
4
Wrist Curls
2 Sets
15-20 Reps
@9