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Anterior posterior x3 6 day split

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Program Description

Gain significant size strength through scientific principles and techniques

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2025 06:18
  • Last Edited
    Jun 25, 2025 10:36

Summary

Unlock your strength with the Posterior Anterior x3 6-Day Split, a comprehensive 8-week program designed for serious lifters. This split targets both anterior and posterior muscle groups, ensuring balanced development and optimal growth. With six training days each week, you'll engage in a variety of exercises, from dumbbell incline presses to barbell squats, all tailored to push your limits. Get ready to sculpt your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Biceps
9.8%
Upper Back
9%
Triceps
9%
Glutes
7.9%
Abs
7.6%
Middle Delts
7.4%
Chest
7.2%
Front Delts
7.2%
Lats
6.2%
Lower Back
5.6%
Quadriceps
5%
Calves
2.8%
Forearms
2.3%
Rear Delts
1.9%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
High To Low Chest Fly
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Spider Curl
1
1
4-9 reps
4-9 reps
RPE 8.5
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
High To Low Chest Fly
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Spider Curl
1
1
4-9 reps
4-9 reps
RPE 8.5
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
High To Low Chest Fly
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Spider Curl
1
1
4-9 reps
4-9 reps
RPE 8.5
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
High To Low Chest Fly
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Spider Curl
1
1
4-9 reps
4-9 reps
RPE 8.5
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
High To Low Chest Fly
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Spider Curl
1
1
4-9 reps
4-9 reps
RPE 8.5
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
High To Low Chest Fly
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Spider Curl
1
1
4-9 reps
4-9 reps
RPE 8.5
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
High To Low Chest Fly
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Spider Curl
1
1
4-9 reps
4-9 reps
RPE 8.5
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
High To Low Chest Fly
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Spider Curl
1
1
4-9 reps
4-9 reps
RPE 8.5
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Overhead Press (Machine)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 8
RPE 8.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Overhead Press (Machine)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 8
RPE 8.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Overhead Press (Machine)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 8
RPE 8.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Overhead Press (Machine)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 8
RPE 8.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Overhead Press (Machine)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 8
RPE 8.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Overhead Press (Machine)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 8
RPE 8.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Overhead Press (Machine)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 8
RPE 8.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Overhead Press (Machine)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 8
RPE 8.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7.5
RPE 8.5
RPE 9
5
Leg Curl
2
5-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
7
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7.5
RPE 8.5
RPE 9
5
Leg Curl
2
5-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
7
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7.5
RPE 8.5
RPE 9
5
Leg Curl
2
5-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
7
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7.5
RPE 8.5
RPE 9
5
Leg Curl
2
5-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
7
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7.5
RPE 8.5
RPE 9
5
Leg Curl
2
5-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
7
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7.5
RPE 8.5
RPE 9
5
Leg Curl
2
5-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
7
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7.5
RPE 8.5
RPE 9
5
Leg Curl
2
5-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
7
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
3-7 reps
3-7 reps
3-7 reps
RPE 7.5
RPE 8.5
RPE 9
5
Leg Curl
2
5-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
7
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Strict Curl
1
1
4-8 reps
4-8 reps
RPE 8
RPE 9
4
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Strict Curl
1
1
4-8 reps
4-8 reps
RPE 8
RPE 9
4
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Strict Curl
1
1
4-8 reps
4-8 reps
RPE 8
RPE 9
4
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Strict Curl
1
1
4-8 reps
4-8 reps
RPE 8
RPE 9
4
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Strict Curl
1
1
4-8 reps
4-8 reps
RPE 8
RPE 9
4
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Strict Curl
1
1
4-8 reps
4-8 reps
RPE 8
RPE 9
4
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Strict Curl
1
1
4-8 reps
4-8 reps
RPE 8
RPE 9
4
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Strict Curl
1
1
4-8 reps
4-8 reps
RPE 8
RPE 9
4
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
6
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
6
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
6
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
6
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
6
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
6
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
6
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
6
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5
@9
2
High To Low Chest Fly
1 Set
1 Set
7-9 Reps
7-9 Reps
@9.5
@10
3
Spider Curl
1 Set
1 Set
4-9 Reps
4-9 Reps
@8.5
@9.5
4
Leg Extension
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9.5
5
Hack Squat
1 Set
1 Set
5-7 Reps
5-7 Reps
@9
@9.5
6
Lateral Raise (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Cable Crunch
2 Sets
AMRAP
@9
Day 3
1
Bench Press (Smith Machine)
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Squat (Barbell)
1 Set
1 Set
4-9 Reps
4-9 Reps
@8.5-9
@9-9.5
5
Overhead Press (Machine)
1 Set
1 Set
1 Set
4-10 Reps
4-8 Reps
4-7 Reps
@8
@8.5
@9.5
6
Incline Curl (Dumbbell)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@9
@9.5
7
Side Crunch (Cable)
2 Sets
5+ Reps
@9
Day 5
1
Dip (Weighted)
1 Set
1 Set
5+ Reps
5+ Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
3
Strict Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@8
@9
4
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
@9
@10
5
Lying Pullover (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9.5
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
3-5 Reps
@8.5
@9.5
@10
2
T-Bar Row
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Incline Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@9.5
@9.5
6
Calf Raise (Leg Press)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
Day 4
1
Tricep Kickback (Cable)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
4-8 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
6-9 Reps
6-9 Reps
@8
@9.5
3
Rear Delt Fly (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7.5
@9
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
3-7 Reps
3-7 Reps
3-7 Reps
@7.5
@8.5
@9
5
Leg Curl
2 Sets
5-8 Reps
@9
6
Romanian Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@8.5
@9
7
Calf Raise (Leg Press)
2 Sets
AMRAP
@9.5
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@7.5-9
@8-9.5
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@10
3
Back Extension (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7-8
@8-9.5
4
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
5
Seated Row (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
6
Kelso Shrug
1 Set
AMRAP
@10