Program Description
Jeffco Torque Transformation exists to rebuild raw, rural strength through structured, percentage-driven training—fusing mechanical precision with blue-collar toughness. This program isn’t just about lifting weights—it’s about reclaiming a kind of strength that’s been forgotten: the kind built in machine shops, on farms, and in garages where hard work wasn’t optional and excuses weren’t welcome. It’s a revival of working-class resilience, transformed through calculated intensity. Grounded in biomechanics and driven by data, every rep is calibrated. Every load is intentional. But the heart of the work comes from grit—not gadgets. It’s for people who understand torque not just in physics, but in busted knuckles and turning wrenches. People who might not have fancy gear, but have callouses and commitment.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 07, 2025 03:46
- Last EditedMay 07, 2025 05:32
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3
8 reps
6 reps
4 reps
80%
85%
90%
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Straight Bar Lat Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Shrug (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Wrist Curls
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
7
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
2 Sets
3 Sets
8 Reps
6 Reps
4 Reps
80%
85%
90%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
@7.5
@8
@8.5
@9
@9.5
@10
3
Chest Supported Row (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
@7.5
@8
@8.5
@9
@9.5
@10
4
Bicep Curl (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
Day 2
1
Squat (Barbell)2 Sets
2 Sets
3 Sets
8 Reps
6 Reps
4 Reps
80%
85%
90%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
@7.5
@8
@8.5
@9
@9.5
@10
3
Leg Extension1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
4
Seated Hamstring Curl1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
5
Standing Calf Raise1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
Day 3
1
Bench Press (Barbell)3 Sets
12 Reps
65%
2
Chest Fly (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Straight Bar Lat Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
5
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Shrug (Barbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
7
Preacher Curl (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
8
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
9
Wrist Curls1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
Day 4
1
Squat (Barbell)3 Sets
12 Reps
65%
2
Leg Press (45 Degrees)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
3
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Hip Thrust (Machine)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
5
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
6
Seated Hamstring Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
7
Standing Calf Raise1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5