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Antagonist Split - Gabriel V3

by Andre Assunção
1 athletes joined

Program Description

Arms and shoulders development, coupled with a focus on isolation for the lats and chest.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 07, 2025 03:56
  • Last Edited
    Sep 07, 2025 04:30
Muscle Engagement
Front
Back
MuscleSet
Lats
11.8%
Chest
11.3%
Front Delts
11.1%
Middle Delts
9.2%
Biceps
8.3%
Quadriceps
7.8%
Upper Back
7.4%
Hamstrings
6.7%
Abs
6%
Glutes
5.5%
Lower Back
5.1%
Triceps
4.6%
Calves
3.5%
Forearms
0.9%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 7-8
RPE 9-10
2
Standing Calf Raise
3
20-25 reps
RPE 9.5-10
3
Hack Squat
3
10-15 reps
RPE 9-10
4
Knee Raise (Captain's Chair)
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
6
Lying Behind The Back Neck Plate Elevation
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-16 reps
RPE 9-10
2
Seated Row (Machine)
4
12-16 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-18 reps
RPE 9-10
4
Incline Chest Press (Machine)
4
10-15 reps
RPE 9-10
5
Cable Crossover
4
12-15 reps
RPE 9-10
6
Shoulder Press (Machine)
4
12-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
12-16 reps
RPE 9-10
2
Behind The Back Cable Bicep Curl
3
12-16 reps
RPE 9-10
3
Finger Curl
4
20-30 reps
RPE 10
4A
Overhead Extension - Partial
3
12-18 reps
RPE 9-10
4B
Tricep Pushdown - Partial
3
12-18 reps
RPE 9-10
5
Cable Y Raise
3
10-15 reps
RPE 9-10
6
Lateral Raise (Machine)
4
10-15 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@7-8
@9-10
2
Standing Calf Raise
3 Sets
20-25 Reps
@9.5-10
3
Hack Squat
3 Sets
10-15 Reps
@9-10
4
Knee Raise (Captain's Chair)
3 Sets
12-16 Reps
@9-10
5
Leg Extension
3 Sets
12-16 Reps
@9-10
6
Lying Behind The Back Neck Plate Elevation
3 Sets
10-15 Reps
@9-10
Day 2
1
Lat Pulldown (Close Grip)
4 Sets
12-16 Reps
@9-10
2
Seated Row (Machine)
4 Sets
12-16 Reps
@9-10
3
Pullover (Dumbbell)
3 Sets
12-18 Reps
@9-10
4
Incline Chest Press (Machine)
4 Sets
10-15 Reps
@9-10
5
Cable Crossover
4 Sets
12-15 Reps
@9-10
6
Shoulder Press (Machine)
4 Sets
12-15 Reps
@9-10
Day 3
1
Bicep Curl (EZ Bar)
4 Sets
12-16 Reps
@9-10
2
Behind The Back Cable Bicep Curl
3 Sets
12-16 Reps
@9-10
3
Finger Curl
4 Sets
20-30 Reps
@10
4A
Overhead Extension - Partial
3 Sets
12-18 Reps
@9-10
4B
Tricep Pushdown - Partial
3 Sets
12-18 Reps
@9-10
5
Cable Y Raise
3 Sets
10-15 Reps
@9-10
6
Lateral Raise (Machine)
4 Sets
10-15 Reps
@9-10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@7-8
@9-10
2
Standing Calf Raise
3 Sets
20-25 Reps
@9.5-10
3
Hack Squat
3 Sets
10-15 Reps
@9-10
4
Knee Raise (Captain's Chair)
3 Sets
12-16 Reps
@9-10
5
Leg Extension
3 Sets
12-16 Reps
@9-10
6
Lying Behind The Back Neck Plate Elevation
3 Sets
10-15 Reps
@9-10
Day 5
1
Lat Pulldown (Close Grip)
4 Sets
12-16 Reps
@9-10
2
Seated Row (Machine)
4 Sets
12-16 Reps
@9-10
3
Pullover (Dumbbell)
3 Sets
12-18 Reps
@9-10
4
Incline Chest Press (Machine)
4 Sets
10-15 Reps
@9-10
5
Cable Crossover
4 Sets
12-15 Reps
@9-10
6
Shoulder Press (Machine)
4 Sets
12-15 Reps
@9-10
Day 6
1
Bicep Curl (EZ Bar)
4 Sets
12-16 Reps
@9-10
2
Behind The Back Cable Bicep Curl
3 Sets
12-16 Reps
@9-10
3
Finger Curl
4 Sets
20-30 Reps
@10
4A
Overhead Extension - Partial
3 Sets
12-18 Reps
@9-10
4B
Tricep Pushdown - Partial
3 Sets
12-18 Reps
@9-10
5
Cable Y Raise
3 Sets
10-15 Reps
@9-10
6
Lateral Raise (Machine)
4 Sets
10-15 Reps
@9-10