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D-HSP

by danial

Program Description

HSP Heavy Day rest 3-5 min between sets Stretch Day 2-3 Pump Day 30 sec-1 min For pump warmup sets only rest 30 seconds between Increase the number of working sets each week then 1 week deload after week 4

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 13, 2025 12:24
  • Last Edited
    Jun 18, 2025 12:40

Summary

Unleash your strength with the D-HSP program, a comprehensive 15-week training plan designed for serious lifters. Committing to 7 days a week, you'll tackle heavy lifts like barbell squats and weighted dips, pushing your limits with high-intensity sets. This program emphasizes muscle growth and power, incorporating supersets for maximum efficiency and results. Perfect for those with a garage gym setup, D-HSP is your pathway to achieving new personal bests and building an impressive physique. Get ready to elevate your training!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Absolutely Nothing
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
20 reps
3 reps
RPE 9
RPE 9
2
Dip (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
3
Pull-Up (Weighted)
4
1
20 reps
3 reps
RPE 9
RPE 9
4A
Neck Curl
3
15-20 reps
RPE 8.5
4B
Neck Extension
3
15-20 reps
RPE 8.5
4C
Trap Bar Power Shrug
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
4
1
20 reps
6 reps
RPE 9
RPE 9
1B
Chest Supported Row (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2A
Chest Fly (Dumbbell)
4
1
20 reps
6 reps
RPE 9
RPE 9
2B
Lat Pulldown
4
1
20 reps
6 reps
RPE 9
RPE 9
3A
Behind The Back Lateral Raise (Cable)
4
1
20 reps
6 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
4
French Press
4
1
20-30 reps
6-8 reps
RPE 9
RPE 9
5A
Cable Pronations
5
15-20 reps
RPE 9
5B
Wrist Curls
5
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
1
20 reps
15 reps
RPE 9
RPE 9
1B
T-Bar Row
4
1
20 reps
15 reps
RPE 9
RPE 9
2A
Push Up
4
1
20 reps
15 reps
RPE 9
RPE 9
2B
Wide Grip Lat Pulldown
4
1
20 reps
15 reps
RPE 9
RPE 9
3A
Rear Delt Fly (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
3B
Preacher Curl (EZ Bar)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
4
Tricep Rope Push Down (Cable)
4
1
20-30 reps
15-30 reps
RPE 9
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Bicep Curl (Cable)
5
15-30 reps
RPE 9
7
Jump Rope
1
5 mins
100%
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)
4 Sets
1 Set
20 Reps
3 Reps
@9
@9
2
Dip (Weighted)
4 Sets
1 Set
20 Reps
3 Reps
@9
@9
3
Pull-Up (Weighted)
4 Sets
1 Set
20 Reps
3 Reps
@9
@9
4A
Neck Curl
3 Sets
15-20 Reps
@8.5
4B
Neck Extension
3 Sets
15-20 Reps
@8.5
4C
Trap Bar Power Shrug
3 Sets
10 Reps
@8.5
5
Bicep Curl (Cable)
5 Sets
15-30 Reps
@9
Day 2
1A
Squat (Paused)
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
2A
Chest Fly (Dumbbell)
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
2B
Lat Pulldown
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
3A
Behind The Back Lateral Raise (Cable)
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
3B
Incline Curl (Dumbbell)
4 Sets
1 Set
20-30 Reps
6-8 Reps
@9
@9
4
French Press
4 Sets
1 Set
20-30 Reps
6-8 Reps
@9
@9
5A
Cable Pronations
5 Sets
15-20 Reps
@9
5B
Wrist Curls
5 Sets
15-20 Reps
@9
6
Bicep Curl (Cable)
5 Sets
15-30 Reps
@9
Day 3
1A
Leg Extension
4 Sets
1 Set
20 Reps
15 Reps
@9
@9
1B
T-Bar Row
4 Sets
1 Set
20 Reps
15 Reps
@9
@9
2A
Push Up
4 Sets
1 Set
20 Reps
15 Reps
@9
@9
2B
Wide Grip Lat Pulldown
4 Sets
1 Set
20 Reps
15 Reps
@9
@9
3A
Rear Delt Fly (Cable)
4 Sets
1 Set
20-30 Reps
15-30 Reps
@9
@9
3B
Preacher Curl (EZ Bar)
4 Sets
1 Set
20-30 Reps
15-30 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
4 Sets
1 Set
20-30 Reps
15-30 Reps
@9
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@9
6
Bicep Curl (Cable)
5 Sets
15-30 Reps
@9
7
Jump Rope
1 Set
5 mins
100%
Day 4
1
Absolutely Nothing
1 Set
-
Day 5
1
Squat (Barbell)
4 Sets
1 Set
20 Reps
3 Reps
@9
@9
2
Dip (Weighted)
4 Sets
1 Set
20 Reps
3 Reps
@9
@9
3
Pull-Up (Weighted)
4 Sets
1 Set
20 Reps
3 Reps
@9
@9
4A
Neck Curl
3 Sets
15-20 Reps
@8.5
4B
Neck Extension
3 Sets
15-20 Reps
@8.5
4C
Trap Bar Power Shrug
3 Sets
10 Reps
@8.5
5
Bicep Curl (Cable)
5 Sets
15-30 Reps
@9
Day 6
1A
Squat (Paused)
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
2A
Chest Fly (Dumbbell)
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
2B
Lat Pulldown
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
3A
Behind The Back Lateral Raise (Cable)
4 Sets
1 Set
20 Reps
6 Reps
@9
@9
3B
Incline Curl (Dumbbell)
4 Sets
1 Set
20-30 Reps
6-8 Reps
@9
@9
4
French Press
4 Sets
1 Set
20-30 Reps
6-8 Reps
@9
@9
5A
Cable Pronations
5 Sets
15-20 Reps
@9
5B
Wrist Curls
5 Sets
15-20 Reps
@9
6
Bicep Curl (Cable)
5 Sets
15-30 Reps
@9
Day 7
1A
Leg Extension
4 Sets
1 Set
20 Reps
15 Reps
@9
@9
1B
T-Bar Row
4 Sets
1 Set
20 Reps
15 Reps
@9
@9
2A
Push Up
4 Sets
1 Set
20 Reps
15 Reps
@9
@9
2B
Wide Grip Lat Pulldown
4 Sets
1 Set
20 Reps
15 Reps
@9
@9
3A
Rear Delt Fly (Cable)
4 Sets
1 Set
20-30 Reps
15-30 Reps
@9
@9
3B
Preacher Curl (EZ Bar)
4 Sets
1 Set
20-30 Reps
15-30 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
4 Sets
1 Set
20-30 Reps
15-30 Reps
@9
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@9
6
Bicep Curl (Cable)
5 Sets
15-30 Reps
@9
7
Jump Rope
1 Set
5 mins
100%