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BoostcampPNG

Voltron

by Ortt O.

Program Description

The purpose of this program is to get back the basics of weightlifting and to build genetic freak monster mass.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 19, 2026 05:46
  • Last Edited
    Mar 19, 2026 07:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
12.2%
Chest
10.9%
Biceps
8.7%
Upper Back
8.3%
Hamstrings
7.2%
Lats
6%
Quadriceps
5.6%
Forearms
4.9%
Glutes
4.5%
Middle Delts
4.3%
Rear Delts
4.1%
Abs
3.6%
Calves
2.3%
Adductors
0.8%
Abductors
0.6%
Lower Back
0.6%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Pec Deck (Machine)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hammer Curl (Cable)
3
10-12 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Single Arm Pushdown
3
12-15 reps
RPE 8
7
Seated Dip (Machine)
3
8-12 reps
RPE 8
8
Face Pull
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Roller+Reverse Bicep Curl
2
20 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Squat (Smith Machine)
4
6-10 reps
RPE 8
5
Leg Press
3
10-15 reps
RPE 8
6
Leg extension (One Legged)
3
12-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
8
Lateral Raise (Cable)
3
12-15 reps
RPE 8
9
Upright Row (Cable)
3
10-12 reps
RPE 8
10
Seated Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
12-15 reps
RPE 8
4
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
7
Hammer Curl (Cable)
2
12-15 reps
RPE 8
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 8
9
Seated Calf Raise
3
12-15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@8
2
Chest Press (Machine)
3 Sets
8-12 Reps
@8
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@8
4
Push Up
2 Sets
AMRAP
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
7
Hammer Curl (Cable)
3 Sets
10-12 Reps
@8
8
Abs Crunch (Machine)
3 Sets
15-20 Reps
@8
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8
3
Straight Arm Pulldown
3 Sets
12-15 Reps
@8
4
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
6
Single Arm Pushdown
3 Sets
12-15 Reps
@8
7
Seated Dip (Machine)
3 Sets
8-12 Reps
@8
8
Face Pull
3 Sets
12-15 Reps
@8
Day 3
1
Wrist Roller+Reverse Bicep Curl
2 Sets
20 Reps
@8
2
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8
4
Squat (Smith Machine)
4 Sets
6-10 Reps
@8
5
Leg Press
3 Sets
10-15 Reps
@8
6
Leg extension (One Legged)
3 Sets
12-15 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
8
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
9
Upright Row (Cable)
3 Sets
10-12 Reps
@8
10
Seated Calf Raise
3 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@8
2
Seated Row (Cable)
4 Sets
8-12 Reps
@8
3
Chest Press (Machine)
3 Sets
8-12 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12-15 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
7
Abs Crunch (Machine)
3 Sets
15-20 Reps
@8
Day 5
1
Lying Leg Curl
4 Sets
10-15 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Hamstring Curl
3 Sets
12-15 Reps
@8
4
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@8
7
Hammer Curl (Cable)
2 Sets
12-15 Reps
@8
8
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@8
9
Seated Calf Raise
3 Sets
12-15 Reps
@8