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Bulk training season

by Isaac V.
1 athletes joined

Program Description

Bulk Season bodybuilding split

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 06, 2024 02:53
  • Last Edited
    Sep 09, 2024 01:18
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ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 9.5
RPE 9.5
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
6
Preacher Curl (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
8
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
9
Hammer Curl
3
12 reps
RPE 9.5
10
Alternating Dumbbell Curl
3
16 reps
RPE 8.5
11
Wrist Curls
2
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
12
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 9
13
Shrug (Barbell)
4
12 reps
RPE 8.5
14
Shrug (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 6.5
2
Leg Press (45 Degrees)
1
1
1
1
1
10 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Squat (Smith Machine)
1
1
1
6 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
4
Leg Extension
2
1
1
1
15 reps
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lying Leg Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Seated Calf Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
9
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
2
6 reps
8 reps
RPE 6
RPE 6
2
Bench Press (Paused)
1
2
12 reps
10 reps
RPE 7.5
RPE 8
3
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
4
Incline Bench Press (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Chest Press (Machine)
1
1
2
8 reps
8 reps
12 reps
RPE 10
RPE 9.5
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
8
Lateral Raise (Cable)
2
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
9
Arnold Press
2
1
1
10 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
10
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9.5
RPE 9
11
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
12
Overhead Tricep Extension (Cable)
1
1
3
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
13
Katana Extension
1
4
12 reps
12 reps
RPE 8.5
RPE 9.5
14
Tricep Rope Push Down (Cable)
2
2
15 reps
12 reps
RPE 8.5
RPE 8.5
15
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 1
1
Seated Row (Cable)
3 Sets
10 Reps
@6
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
@9.5
@9.5
@10
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
6
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@10
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
8
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
9
Hammer Curl
3 Sets
12 Reps
@9.5
10
Alternating Dumbbell Curl
3 Sets
16 Reps
@8.5
11
Wrist Curls
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
12
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
@9
13
Shrug (Barbell)
4 Sets
12 Reps
@8.5
14
Shrug (Dumbbell)
4 Sets
10 Reps
@9
Day 2
1
Hack Squat
3 Sets
10 Reps
@6.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8.5
@9.5
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
@8.5
@8.5
@9
4
Leg Extension
2 Sets
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@10
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Seated Calf Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
@10
9
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Band Pull Apart
1 Set
2 Sets
6 Reps
8 Reps
@6
@6
2
Bench Press (Paused)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8
3
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
4
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@9.5
@10
6
Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
12 Reps
@10
@9.5
@9
7
Chest Fly (Machine)
3 Sets
15 Reps
@8
8
Lateral Raise (Cable)
2 Sets
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
9
Arnold Press
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@9
@9.5
@10
10
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
@9.5
@9
11
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
12
Overhead Tricep Extension (Cable)
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
13
Katana Extension
1 Set
4 Sets
12 Reps
12 Reps
@8.5
@9.5
14
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8.5
@8.5
15
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
Day 4
1
Seated Row (Cable)
3 Sets
10 Reps
@6
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8
@9.5
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7.5
@9.5
@9.5
@10
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
6
Preacher Curl (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@10
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
8
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
9
Hammer Curl
3 Sets
12 Reps
@9.5
10
Alternating Dumbbell Curl
3 Sets
16 Reps
@8.5
11
Wrist Curls
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
12
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
@9
13
Shrug (Barbell)
4 Sets
12 Reps
@8.5
14
Shrug (Dumbbell)
4 Sets
10 Reps
@9
Day 5
1
Hack Squat
3 Sets
10 Reps
@6.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8.5
@9.5
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
@8.5
@8.5
@9
4
Leg Extension
2 Sets
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@10
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Seated Calf Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
8
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
@10
9
Hip Adductor (Machine)
3 Sets
12 Reps
@8
Day 6
1
Band Pull Apart
1 Set
2 Sets
6 Reps
8 Reps
@6
@6
2
Bench Press (Paused)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@8
3
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
4
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@9.5
@10
6
Chest Press (Machine)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
12 Reps
@10
@9.5
@9
7
Chest Fly (Machine)
3 Sets
15 Reps
@8
8
Lateral Raise (Cable)
2 Sets
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
9
Arnold Press
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@9
@9.5
@10
10
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
@9.5
@9
11
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
12
Overhead Tricep Extension (Cable)
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
13
Katana Extension
1 Set
4 Sets
12 Reps
12 Reps
@8.5
@9.5
14
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8.5
@8.5
15
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5