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Level Up!

by Israel M.
1 athletes joined

Program Description

This program is specifically designed to build a very well rounded physique and bring up muscles that are often forgotten but have a large impact on your overall look , like the neck , forearms and calves. The program puts extra emphasis on the shoulders and upper back for a yoked aesthetic.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 05, 2025 10:02
  • Last Edited
    Dec 05, 2025 10:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Front Delts
10.1%
Triceps
9.1%
Biceps
8.1%
Hamstrings
8.1%
Lats
7.1%
Rear Delts
6.1%
Glutes
6.1%
Chest
5.6%
Middle Delts
5.1%
Abs
5.1%
Calves
5.1%
Neck
4%
Quadriceps
4%
Forearms
2.5%
Lower Back
2%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Forearm Curl
2
12-20 reps
RPE 10
4
Rear Delt Row
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Behind-The-Neck Press (Smith Machine)
2
8-12 reps
RPE 10
9
Neck Curl
2
12-20 reps
RPE 9
10
Chest Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5-8 reps
RPE 10
2
Calf Raise (Machine)
2
6-10 reps
RPE 10
3
T-Bar Row
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Underhand Lat Pulldown
2
12-16 reps
RPE 10
8
Power Shrug
2
12-20 reps
RPE 10
9
Seated Dip (Machine)
1
8-12 reps
RPE 10
10
Pullover (Machine)
1
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
3
10-15 reps
RPE 10
3
Neck Extension
2
12-20 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5
Single Arm Rear Delt Cable Fly
2
12-20 reps
RPE 10
6
Hack Squat
2
6-10 reps
RPE 10
7
Seated Hamstring Curl
2
10-15 reps
RPE 10
8
Lateral Raise (Machine)
2
8-12 reps
RPE 10
9
Forearm Curl
2
12-20 reps
RPE 10
10
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lateral Raise (Machine)
2 Sets
12-20 Reps
@10
2
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Forearm Curl
2 Sets
12-20 Reps
@10
4
Rear Delt Row
2 Sets
10-15 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
7
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
8
Behind-The-Neck Press (Smith Machine)
2 Sets
8-12 Reps
@10
9
Neck Curl
2 Sets
12-20 Reps
@9
10
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
Day 2
1
Stiff Leg Deadlift
2 Sets
5-8 Reps
@10
2
Calf Raise (Machine)
2 Sets
6-10 Reps
@10
3
T-Bar Row
2 Sets
8-12 Reps
@10
4
JM Press (Smith Machine)
2 Sets
8-12 Reps
@10
5
Lat Pulldown
2 Sets
10-15 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
7
Underhand Lat Pulldown
2 Sets
12-16 Reps
@10
8
Power Shrug
2 Sets
12-20 Reps
@10
9
Seated Dip (Machine)
1 Set
8-12 Reps
@10
10
Pullover (Machine)
1 Set
10-15 Reps
@10
Day 3
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Neck Extension
2 Sets
12-20 Reps
@10
4
Front Raise
2 Sets
10-15 Reps
@10
5
Single Arm Rear Delt Cable Fly
2 Sets
12-20 Reps
@10
6
Hack Squat
2 Sets
6-10 Reps
@10
7
Seated Hamstring Curl
2 Sets
10-15 Reps
@10
8
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
9
Forearm Curl
2 Sets
12-20 Reps
@10
10
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10
Day 4
1
Lateral Raise (Machine)
2 Sets
12-20 Reps
@10
2
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Forearm Curl
2 Sets
12-20 Reps
@10
4
Rear Delt Row
2 Sets
10-15 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
7
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
8
Behind-The-Neck Press (Smith Machine)
2 Sets
8-12 Reps
@10
9
Neck Curl
2 Sets
12-20 Reps
@9
10
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
2 Sets
5-8 Reps
@10
2
Calf Raise (Machine)
2 Sets
6-10 Reps
@10
3
T-Bar Row
2 Sets
8-12 Reps
@10
4
JM Press (Smith Machine)
2 Sets
8-12 Reps
@10
5
Lat Pulldown
2 Sets
10-15 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
7
Underhand Lat Pulldown
2 Sets
12-16 Reps
@10
8
Power Shrug
2 Sets
12-20 Reps
@10
9
Seated Dip (Machine)
1 Set
8-12 Reps
@10
10
Pullover (Machine)
1 Set
10-15 Reps
@10
Day 6
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Neck Extension
2 Sets
12-20 Reps
@10
4
Front Raise
2 Sets
10-15 Reps
@10
5
Single Arm Rear Delt Cable Fly
2 Sets
12-20 Reps
@10
6
Hack Squat
2 Sets
6-10 Reps
@10
7
Seated Hamstring Curl
2 Sets
10-15 Reps
@10
8
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
9
Forearm Curl
2 Sets
12-20 Reps
@10
10
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10