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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
    Jun 18, 2025 12:40

Summary

Embark on an 8-week journey designed to maximize your muscle gains with the "Bulk Training Season" program. Committing to six days a week, you'll engage in a variety of targeted exercises, including cable rows and preacher curls, to build strength and size in your upper body. This program is perfect for those looking to pack on muscle in a structured, progressive manner. Get ready to push your limits and transform your physique in just two months!
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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
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