logo
BoostcampPNG

PPL X UL

by Kaden Brown

Program Description

To help your gains skyrocket

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 24, 2025 01:50
  • Last Edited
    Dec 24, 2025 02:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Chest
10.6%
Front Delts
10.6%
Upper Back
9.1%
Quadriceps
8.3%
Hamstrings
8.3%
Biceps
6.8%
Glutes
6%
Forearms
5.7%
Abs
5.3%
Lats
4.5%
Adductors
3.8%
Middle Delts
3.4%
Rear Delts
3.4%
Lower Back
1.5%
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
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
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
5
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
6
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
7
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
8
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
2
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
-
RPE 6
RPE 10
3
Dip (Bodyweight)
1
6-8 reps
-
4
Dip (Weighted)
2
6-8 reps
RPE 9.5
5
Chest Fly (Cable)
1
2
8-10 reps
6-8 reps
-
RPE 9.5
6
Tricep Extension (Cable)
1
2
8-10 reps
8-10 reps
-
RPE 10
7
Lateral Raise (Cable)
1
1
1
6-8 reps
6-8 reps
6-8 reps
-
RPE 9.5
RPE 10
8
Overhead Tricep Extension (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
9
Bicep Curl (Dumbbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
10
Bayesian Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
11
Wide Grip Lat Pulldown
1
2
6-8 reps
6-8 reps
-
RPE 10
12
Kelso Shrug (Chest Supported)
1
2
6-8 reps
6-8 reps
-
RPE 10
13
Seated Row (Cable)
1
2
6-8 reps
6-8 reps
-
RPE 10
14
Reverse Pec Deck
1
2
6-8 reps
6-8 reps
-
RPE 10
15
Reverse Wrist Curl (Barbell)
1
2
6-8 reps
6-8 reps
-
RPE 10
16
Forearm Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
6-8 reps
6-8 reps
-
RPE 10
2
Leg Curl
1
2
6-8 reps
6-8 reps
-
RPE 10
3
Hip Adductor (Machine)
1
2
6-8 reps
6-8 reps
-
RPE 10
4
Squat (Barbell)
1
1
2
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 10
5
Deadlift (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
-
@6
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
-
@6
@10
3
Dip (Bodyweight)
1 Set
6-8 Reps
-
4
Dip (Weighted)
2 Sets
6-8 Reps
@9.5
5
Chest Fly (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9.5
6
Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
@10
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
@9.5
@10
8
Overhead Tricep Extension (Cable)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
Day 2
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
2
Bayesian Curl
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
3
Wide Grip Lat Pulldown
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
4
Kelso Shrug (Chest Supported)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
5
Seated Row (Cable)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
6
Reverse Pec Deck
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
7
Reverse Wrist Curl (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
8
Forearm Curl
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
-
@6
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
-
@6
@10
3
Dip (Bodyweight)
1 Set
6-8 Reps
-
4
Dip (Weighted)
2 Sets
6-8 Reps
@9.5
5
Chest Fly (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
@9.5
6
Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
@10
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
@9.5
@10
8
Overhead Tricep Extension (Cable)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
9
Bicep Curl (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
10
Bayesian Curl
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
11
Wide Grip Lat Pulldown
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
12
Kelso Shrug (Chest Supported)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
13
Seated Row (Cable)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
14
Reverse Pec Deck
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
15
Reverse Wrist Curl (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
16
Forearm Curl
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
Day 3
1
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
2
Leg Curl
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
3
Hip Adductor (Machine)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
4
Squat (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-8 Reps
6-8 Reps
-
-
@10
5
Deadlift (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
-
@7
@10
6
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
6-8 Reps
@10
Day 5
1
Leg Extension
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
2
Leg Curl
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
3
Hip Adductor (Machine)
1 Set
2 Sets
6-8 Reps
6-8 Reps
-
@10
4
Squat (Barbell)
1 Set
1 Set
2 Sets
6-10 Reps
6-8 Reps
6-8 Reps
-
-
@10
5
Deadlift (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
-
@7
@10
6
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
6-8 Reps
@10