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Poor Man's Therapy

by Bruce Luu
1 athletes joined

Program Description

Unlock idk resistance to depression maybe with "Poor Man's Therapy", a 10-week journey designed to not only be somewhat reasonable to complete in 1.2 hours or so. But also to train in the 5 weekdays we have, so you can enjoy the weekends mulling over your life decisions. Workouts are easy to complete without the need for complex machines or steep learning curve making this suitable for beginners to advance lifters. Optimized volume for easy recovery and and great stimulus for growth if followed alongside a good diet and proper sleep. So get out there and run from life's urgent problems with this program.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 13, 2026 02:33
  • Last Edited
    Jan 13, 2026 03:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
9.8%
Upper Back
8.8%
Hamstrings
8.6%
Chest
8.4%
Glutes
7.9%
Lats
6.1%
Middle Delts
6.1%
Biceps
6%
Quadriceps
5.3%
Abs
5.3%
Rear Delts
4.3%
Lower Back
3.6%
Calves
3.3%
Forearms
1.6%
Abductors
1.5%
Adductors
1.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 5
RPE 10
3
Reverse Pec Deck
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
6
Behind The Back Single Arm Cable Bicep Curl
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 5
RPE 10
3
Reverse Pec Deck
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
6
Behind The Back Single Arm Cable Bicep Curl
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 5
RPE 10
3
Reverse Pec Deck
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
6
Behind The Back Single Arm Cable Bicep Curl
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 5
RPE 10
3
Reverse Pec Deck
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
6
Behind The Back Single Arm Cable Bicep Curl
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
20 reps
RPE 5
2
Shoulder Press (Machine)
2
20 reps
RPE 5
3
Lateral Raise (Machine)
2
20 reps
RPE 5
4
Seated Dip (Machine)
2
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 5
RPE 10
3
Reverse Pec Deck
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
6
Behind The Back Single Arm Cable Bicep Curl
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 5
RPE 10
3
Reverse Pec Deck
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
6
Behind The Back Single Arm Cable Bicep Curl
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 5
RPE 10
3
Reverse Pec Deck
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
6
Behind The Back Single Arm Cable Bicep Curl
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
2
Seated Row (Cable)
1
2
7 reps
7 reps
RPE 5
RPE 10
3
Reverse Pec Deck
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
6
Behind The Back Single Arm Cable Bicep Curl
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
20 reps
RPE 5
2
Shoulder Press (Machine)
2
20 reps
RPE 5
3
Lateral Raise (Machine)
2
20 reps
RPE 5
4
Seated Dip (Machine)
2
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
20 reps
RPE 5
2
Seated Row (Cable)
2
20 reps
RPE 5
3
Reverse Pec Deck
2
20 reps
RPE 5
4
Bicep Curl (Dumbbell)
2
20 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
2
Shoulder Press (Plate Loaded)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
20 reps
7 reps
7 reps
RPE 5
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
20 reps
12 reps
12 reps
RPE 5
RPE 9
RPE 10
6
Pec Deck (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
20 reps
RPE 5
2
Seated Row (Cable)
2
20 reps
RPE 5
3
Reverse Pec Deck
2
20 reps
RPE 5
4
Bicep Curl (Dumbbell)
2
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
3
Leg Extension
1
2
20 reps
7 reps
RPE 5
RPE 9
4
Leg Curl
1
2
20 reps
8 reps
RPE 5
RPE 9
5
Hip Abductor (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
6
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
3
Leg Extension
1
2
20 reps
7 reps
RPE 5
RPE 9
4
Leg Curl
1
2
20 reps
8 reps
RPE 5
RPE 9
5
Hip Abductor (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
6
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
3
Leg Extension
1
2
20 reps
7 reps
RPE 5
RPE 9
4
Leg Curl
1
2
20 reps
8 reps
RPE 5
RPE 9
5
Hip Abductor (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
6
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
3
Leg Extension
1
2
20 reps
7 reps
RPE 5
RPE 9
4
Leg Curl
1
2
20 reps
8 reps
RPE 5
RPE 9
5
Hip Abductor (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
6
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 5
2
Hip Thrust (Machine)
2
20 reps
RPE 5
3
Leg Curl
2
20 reps
RPE 5
4
Calf Raise (Leg Press)
2
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
3
Leg Extension
1
2
20 reps
7 reps
RPE 5
RPE 9
4
Leg Curl
1
2
20 reps
8 reps
RPE 5
RPE 9
5
Hip Abductor (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
6
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
3
Leg Extension
1
2
20 reps
7 reps
RPE 5
RPE 9
4
Leg Curl
1
2
20 reps
8 reps
RPE 5
RPE 9
5
Hip Abductor (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
6
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
3
Leg Extension
1
2
20 reps
7 reps
RPE 5
RPE 9
4
Leg Curl
1
2
20 reps
8 reps
RPE 5
RPE 9
5
Hip Abductor (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
6
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
7 reps
RPE 5
RPE 9
3
Leg Extension
1
2
20 reps
7 reps
RPE 5
RPE 9
4
Leg Curl
1
2
20 reps
8 reps
RPE 5
RPE 9
5
Hip Abductor (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
6
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 5
2
Hip Thrust (Machine)
2
20 reps
RPE 5
3
Leg Curl
2
20 reps
RPE 5
4
Calf Raise (Leg Press)
2
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Incline Bench Press (Smith Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
4
Face Pull
1
2
20 reps
15 reps
RPE 5
RPE 9
5
Lateral Raise (Cable)
1
2
20 reps
12 reps
RPE 5
RPE 9
6
Preacher Curl (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
7
Overhead Extension (Dumbbell)
1
2
20 reps
8 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Incline Bench Press (Smith Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
4
Face Pull
1
2
20 reps
15 reps
RPE 5
RPE 9
5
Lateral Raise (Cable)
1
2
20 reps
12 reps
RPE 5
RPE 9
6
Preacher Curl (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
7
Overhead Extension (Dumbbell)
1
2
20 reps
8 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Incline Bench Press (Smith Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
4
Face Pull
1
2
20 reps
15 reps
RPE 5
RPE 9
5
Lateral Raise (Cable)
1
2
20 reps
12 reps
RPE 5
RPE 9
6
Preacher Curl (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
7
Overhead Extension (Dumbbell)
1
2
20 reps
8 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Incline Bench Press (Smith Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
4
Face Pull
1
2
20 reps
15 reps
RPE 5
RPE 9
5
Lateral Raise (Cable)
1
2
20 reps
12 reps
RPE 5
RPE 9
6
Preacher Curl (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
7
Overhead Extension (Dumbbell)
1
2
20 reps
8 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
20 reps
RPE 5
2
Face Pull
2
20 reps
RPE 5
3
Shoulder Press (Machine)
2
20 reps
RPE 5
4
Seated Wide-Grip Row (Cable)
2
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Incline Bench Press (Smith Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
4
Face Pull
1
2
20 reps
15 reps
RPE 5
RPE 9
5
Lateral Raise (Cable)
1
2
20 reps
12 reps
RPE 5
RPE 9
6
Preacher Curl (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
7
Overhead Extension (Dumbbell)
1
2
20 reps
8 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Incline Bench Press (Smith Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
4
Face Pull
1
2
20 reps
15 reps
RPE 5
RPE 9
5
Lateral Raise (Cable)
1
2
20 reps
12 reps
RPE 5
RPE 9
6
Preacher Curl (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
7
Overhead Extension (Dumbbell)
1
2
20 reps
8 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Incline Bench Press (Smith Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
4
Face Pull
1
2
20 reps
15 reps
RPE 5
RPE 9
5
Lateral Raise (Cable)
1
2
20 reps
12 reps
RPE 5
RPE 9
6
Preacher Curl (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
7
Overhead Extension (Dumbbell)
1
2
20 reps
8 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Incline Bench Press (Smith Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
4
Face Pull
1
2
20 reps
15 reps
RPE 5
RPE 9
5
Lateral Raise (Cable)
1
2
20 reps
12 reps
RPE 5
RPE 9
6
Preacher Curl (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
7
Overhead Extension (Dumbbell)
1
2
20 reps
8 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
20 reps
RPE 5
2
Face Pull
2
20 reps
RPE 5
3
Shoulder Press (Machine)
2
20 reps
RPE 5
4
Seated Wide-Grip Row (Cable)
2
20 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Hip Adductor (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
4
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
5
Decline Crunch
3
10 reps
RPE 9
6
Lying Leg Curl
1
2
20 reps
7 reps
RPE 5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Hip Adductor (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
4
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
5
Decline Crunch
3
10 reps
RPE 9
6
Lying Leg Curl
1
2
20 reps
7 reps
RPE 5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Hip Adductor (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
4
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
5
Decline Crunch
3
10 reps
RPE 9
6
Lying Leg Curl
1
2
20 reps
7 reps
RPE 5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Hip Adductor (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
4
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
5
Decline Crunch
3
10 reps
RPE 9
6
Lying Leg Curl
1
2
20 reps
7 reps
RPE 5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 5
2
Hip Thrust (Machine)
2
20 reps
RPE 5
3
Decline Crunch
2
10 reps
RPE 5
4
Leg Extension
2
20 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Hip Adductor (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
4
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
5
Decline Crunch
3
10 reps
RPE 9
6
Lying Leg Curl
1
2
20 reps
7 reps
RPE 5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Hip Adductor (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
4
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
5
Decline Crunch
3
10 reps
RPE 9
6
Lying Leg Curl
1
2
20 reps
7 reps
RPE 5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Hip Adductor (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
4
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
5
Decline Crunch
3
10 reps
RPE 9
6
Lying Leg Curl
1
2
20 reps
7 reps
RPE 5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
15 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
1
2
20 reps
8 reps
RPE 5
RPE 9
3
Hip Adductor (Machine)
1
2
20 reps
12 reps
RPE 5
RPE 9
4
Calf Raise (Leg Press)
1
2
20 reps
12 reps
RPE 5
RPE 9
5
Decline Crunch
3
10 reps
RPE 9
6
Lying Leg Curl
1
2
20 reps
7 reps
RPE 5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 5
2
Hip Thrust (Machine)
2
20 reps
RPE 5
3
Decline Crunch
2
10 reps
RPE 5
4
Leg Extension
2
20 reps
RPE 5
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
20 Reps
7 Reps
7 Reps
@5
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@5
@10
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@10
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@10
@10
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
20 Reps
7 Reps
7 Reps
@5
@9
@10
6
Behind The Back Single Arm Cable Bicep Curl
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@9
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
7 Reps
7 Reps
@5
@9
@9
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
20 Reps
7 Reps
7 Reps
@5
@9
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
20 Reps
7 Reps
7 Reps
@5
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@10
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@9
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
15 Reps
5 Reps
5 Reps
@5
@9
@9
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
20 Reps
7 Reps
7 Reps
@5
@9
@9
3
Leg Extension
1 Set
1 Set
1 Set
20 Reps
7 Reps
7 Reps
@5
@9
@9
4
Leg Curl
1 Set
1 Set
1 Set
20 Reps
8 Reps
8 Reps
@5
@9
@9
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
8 Reps
8 Reps
@5
@9
@9
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@9
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
8 Reps
8 Reps
@5
@9
@9
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
20 Reps
8 Reps
8 Reps
@5
@9
@9
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
20 Reps
8 Reps
8 Reps
@5
@9
@9
4
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@5
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@9
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
20 Reps
8 Reps
8 Reps
@5
@9
@9
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
8 Reps
8 Reps
@5
@9
@9
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
15 Reps
5 Reps
5 Reps
@5
@9
@9
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
20 Reps
8 Reps
8 Reps
@5
@9
@9
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@9
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
@5
@9
@9
5
Decline Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Lying Leg Curl
1 Set
1 Set
1 Set
20 Reps
7 Reps
7 Reps
@5
@9
@9