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BoostcampPNG

Pure Bodybuilding PPL

by Christopher Chung

Program Description

PPL

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 04, 2025 10:18
  • Last Edited
    Nov 05, 2025 07:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Snatch-Grip RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6
RPE 7
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Straight-Bar Lat Prayer (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Hammer Preacher Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Lying Paused Rope Face Pull
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Snatch-Grip RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6
RPE 7
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Straight-Bar Lat Prayer (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Hammer Preacher Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Lying Paused Rope Face Pull
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Snatch-Grip RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6
RPE 7
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Straight-Bar Lat Prayer (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Hammer Preacher Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Lying Paused Rope Face Pull
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Snatch-Grip RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6
RPE 7
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Straight-Bar Lat Prayer (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Hammer Preacher Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Lying Paused Rope Face Pull
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around (LLP)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
2
Snatch-Grip RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 5
RPE 5.5
3
Chest-Supported Machine Row (LLP)
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 7
RPE 8
4
Straight-Bar Lat Prayer (LLP)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 7.5
RPE 8
5
Hammer Preacher Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
6
Lying Paused Rope Face Pull
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row (Lat Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6.5
RPE 7.5
3
Machine Chest-Supported Row + Kelso Shrug
1
1
1
1
2
2
1
1
6-10 reps
3-6 reps
4-6 reps
2-3 reps
8-10 reps
4-6 reps
8-10 reps
4-6 reps
RPE 5
RPE 5
RPE 7
RPE 7
RPE 9
RPE 9
RPE 10
RPE 10
4
1-Arm Lat Pull-In (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
N1-Style Short-Head Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse Pec Deck (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row (Lat Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6.5
RPE 7.5
3
Machine Chest-Supported Row + Kelso Shrug
1
1
1
1
2
2
1
1
6-10 reps
3-6 reps
4-6 reps
2-3 reps
8-10 reps
4-6 reps
8-10 reps
4-6 reps
RPE 5
RPE 5
RPE 7
RPE 7
RPE 9
RPE 9
RPE 10
RPE 10
4
1-Arm Lat Pull-In (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
N1-Style Short-Head Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse Pec Deck (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row (Lat Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6.5
RPE 7.5
3
Machine Chest-Supported Row + Kelso Shrug
1
1
1
1
2
2
1
1
6-10 reps
3-6 reps
4-6 reps
2-3 reps
8-10 reps
4-6 reps
8-10 reps
4-6 reps
RPE 5
RPE 5
RPE 7
RPE 7
RPE 9
RPE 9
RPE 10
RPE 10
4
1-Arm Lat Pull-In (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
N1-Style Short-Head Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse Pec Deck (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row (Lat Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6.5
RPE 7.5
3
Machine Chest-Supported Row + Kelso Shrug
1
1
1
1
2
2
1
1
6-10 reps
3-6 reps
4-6 reps
2-3 reps
8-10 reps
4-6 reps
8-10 reps
4-6 reps
RPE 5
RPE 5
RPE 7
RPE 7
RPE 9
RPE 9
RPE 10
RPE 10
4
1-Arm Lat Pull-In (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
N1-Style Short-Head Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse Pec Deck (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row (Lat Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 6.5
RPE 7.5
3
Machine Chest-Supported Row + Kelso Shrug
1
1
1
1
2
2
1
1
6-10 reps
3-6 reps
4-6 reps
2-3 reps
8-10 reps
4-6 reps
8-10 reps
4-6 reps
RPE 5
RPE 5
RPE 7
RPE 7
RPE 9
RPE 9
RPE 10
RPE 10
4
1-Arm Lat Pull-In (LLP)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
N1-Style Short-Head Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse Pec Deck (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Cable Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
4
Kneeling Overhead Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Incline DB Stretch-Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
7
Cable Crunch
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Tricep Pressdown (Bar) (Myo-Reps)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Hammer Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Triceps Kickback
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Medicine Ball Russian Twists
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline Smith Machine Press (Pec Static Stretch 30 Sec Hold)
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
3
Pec Deck (W/ Integrated Partials On All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
2
1
10 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Pressdown (Bar) (Dropset)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline Smith Machine Press (Pec Static Stretch 30 Sec Hold)
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
3
Pec Deck (W/ Integrated Partials On All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
2
1
10 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
5
Smith Machine JM Press
1
1
1
1
6-10 reps
6-10 reps
15-20 reps
15-20 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline Smith Machine Press (Pec Static Stretch 30 Sec Hold)
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
3
Pec Deck (W/ Integrated Partials On All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
2
1
10 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Pressdown (Bar) (Dropset)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline Smith Machine Press (Pec Static Stretch 30 Sec Hold)
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
3
Pec Deck (W/ Integrated Partials On All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
2
1
10 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
5
Smith Machine JM Press
1
1
1
1
6-10 reps
6-10 reps
15-20 reps
15-20 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 7.5
RPE 8
2
Low Incline Smith Machine Press (Pec Static Stretch 30 Sec Hold)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 6.5
RPE 7.5
3
Pec Deck (W/ Integrated Partials On All Sets)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 7.5
RPE 8
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 8
5
Triceps Pressdown (Bar)
1
1
6-10 reps
8-10 reps
RPE 6
RPE 8
6
Cable Crunch (Myo-Reps)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline DB Press
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
3
Dual-Cable Triceps Press
1
2
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Bent-Over Cable Pec Flye (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
5
Deficit Pushup
1
1
AMRAP
AMRAP
RPE 6
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline DB Press
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
3
Dual-Cable Triceps Press
1
2
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Bent-Over Cable Pec Flye (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
5
Deficit Pushup
1
1
AMRAP
AMRAP
RPE 6
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline DB Press
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
3
Dual-Cable Triceps Press
1
2
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Bent-Over Cable Pec Flye (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
5
Deficit Pushup
1
1
AMRAP
AMRAP
RPE 6
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline DB Press
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
3
Dual-Cable Triceps Press
1
2
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Bent-Over Cable Pec Flye (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
5
Deficit Pushup
1
1
AMRAP
AMRAP
RPE 6
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9.5
RPE 10
2
Low Incline DB Press
1
1
1
3
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
3
Dual-Cable Triceps Press
1
2
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Bent-Over Cable Pec Flye (W/ Integrated Partials All Sets)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 8.5
RPE 10
5
Deficit Pushup
1
1
AMRAP
AMRAP
RPE 6
RPE 10
6
Cable Crunch (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Cable Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
4
Kneeling Overhead Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Incline DB Stretch-Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
7
Cable Crunch
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Tricep Pressdown (Bar) (Myo-Reps)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Hammer Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Triceps Kickback
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Medicine Ball Russian Twists
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Hack Squats
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Hack Squats
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Hack Squats
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Hack Squats
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 7
RPE 8
2
Machine Hip Adduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Hack Squats
1
2
1
1
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 7
RPE 7
4
Leg Extension (LLP)
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 7
RPE 8
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Smith Machine Squat
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
DB Calf Jumps
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Smith Machine Squat
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
DB Calf Jumps
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Smith Machine Squat
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
DB Calf Jumps
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Smith Machine Squat
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
DB Calf Jumps
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Smith Machine Squat
1
1
2
1
1
10 reps
6 reps
4 reps
6 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9
4
Leg Extension (LLP)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
5
DB Calf Jumps
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Cable Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
4
Kneeling Overhead Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Incline DB Stretch-Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
7
Cable Crunch
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Tricep Pressdown (Bar) (Myo-Reps)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Hammer Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Triceps Kickback
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Medicine Ball Russian Twists
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Bayesian Cable Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Seated DB French Press
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Bayesian Cable Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Seated DB French Press
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Bayesian Cable Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Seated DB French Press
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Bayesian Cable Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Seated DB French Press
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Bayesian Cable Curl (LLP)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
4
Seated DB French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 7.5
RPE 8
6
Cable Triceps Kickback
1
1
12-15 reps
12-15 reps
RPE 7.5
RPE 8
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Slow-Eccentric EZ-Bar Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Slow-Eccentric Bayesian Curl (LLP)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Reverse-Grip Cable Curl
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Cable Skull Crusher
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
4
Kneeling Overhead Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Incline DB Stretch-Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
7
Cable Crunch
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Lean-Back Lat Pulldown (Dropset)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Inverse DB Zottman Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Reverse Flye (Mechanical Dropset All Sets)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 10
6
Cable Paused Shrug-In
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Lean-Back Lat Pulldown (Dropset)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Inverse DB Zottman Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Reverse Flye (Mechanical Dropset All Sets)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 10
6
Cable Paused Shrug-In
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Lean-Back Lat Pulldown (Dropset)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Inverse DB Zottman Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Reverse Flye (Mechanical Dropset All Sets)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 10
6
Cable Paused Shrug-In
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Lean-Back Lat Pulldown (Dropset)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Inverse DB Zottman Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Reverse Flye (Mechanical Dropset All Sets)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 10
6
Cable Paused Shrug-In
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 7
RPE 8
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 7
RPE 8
3
Lean-Back Lat Pulldown (Dropset)
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 7
RPE 8
4
Inverse DB Zottman Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
5
Cable Reverse Flye (Mechanical Dropset All Sets)
1
1
5 reps
4 reps
RPE 7.5
RPE 8
6
Cable Paused Shrug-In
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhand Lat Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Concentration Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Rear Delt 45° Cable Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhand Lat Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Concentration Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Rear Delt 45° Cable Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhand Lat Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Concentration Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Rear Delt 45° Cable Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhand Lat Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Concentration Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Rear Delt 45° Cable Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhand Lat Pulldown
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9
RPE 9.5
3
Chest-Supported Machine Row (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
4
Concentration Cable Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Rear Delt 45° Cable Flye
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Cable Skull Crusher
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
4
Kneeling Overhead Cable Curl
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 7.5
RPE 8
6
Incline DB Stretch-Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 7.5
RPE 8
7
Cable Crunch
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press (Dropset)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Paused Assisted Dip
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Low-Incline Dumbbell Flye (LLP)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 6
RPE 9
RPE 10
5
Katana Triceps Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press (Dropset)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Paused Assisted Dip
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Low-Incline Dumbbell Flye (LLP)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 6
RPE 9
RPE 10
5
Katana Triceps Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press (Dropset)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Paused Assisted Dip
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Low-Incline Dumbbell Flye (LLP)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 6
RPE 9
RPE 10
5
Katana Triceps Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press (Dropset)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Paused Assisted Dip
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Low-Incline Dumbbell Flye (LLP)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 6
RPE 9
RPE 10
5
Katana Triceps Extension
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
6
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 7.5
RPE 8
2
Cross-Body Cable Y-Raise
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
3
Paused Assisted Dip
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 7.5
RPE 8
4
Low-Incline Dumbbell Flye (LLP)
1
1
1
6-10 reps
15-20 reps
15-20 reps
RPE 6
RPE 9
RPE 10
5
Katana Triceps Extension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
6
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated DB Shoulder Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Decline Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
5
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9
RPE 9.5
6
Super-ROM DB Lateral Raise
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated DB Shoulder Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Decline Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
5
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9
RPE 9.5
6
Super-ROM DB Lateral Raise
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated DB Shoulder Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Decline Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
5
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9
RPE 9.5
6
Super-ROM DB Lateral Raise
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated DB Shoulder Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Decline Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
5
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9
RPE 9.5
6
Super-ROM DB Lateral Raise
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated DB Shoulder Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 10
2
Cross-Body Cable Y-Raise (Myo-Reps)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
3
Decline Machine Chest Press
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8.5
RPE 10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1
1
1
6-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
5
LLPT Plank
1
1
0.25 mins
0.25 mins
RPE 9
RPE 9.5
6
Super-ROM DB Lateral Raise
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Tricep Pressdown (Bar) (Myo-Reps)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Hammer Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Triceps Kickback
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Medicine Ball Russian Twists
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Leg Press
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Smith Machine Lunge
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Sissy Squat
1
3
6-10 reps
10-12 reps
RPE 6
RPE 7.5
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Leg Press
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Smith Machine Lunge
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Sissy Squat
1
3
6-10 reps
10-12 reps
RPE 6
RPE 7.5
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Leg Press
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Smith Machine Lunge
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Sissy Squat
1
3
6-10 reps
10-12 reps
RPE 6
RPE 7.5
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Leg Press
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Smith Machine Lunge
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Sissy Squat
1
3
6-10 reps
10-12 reps
RPE 6
RPE 7.5
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 7
RPE 8
2
Leg Press
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 7
RPE 8
3
Smith Machine Lunge
1
1
1
1
1
10 reps
6 reps
4 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
RPE 9.5
4A
A1: Machine Hip Adduction
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4B
A2: Sissy Squat
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 7.5
RPE 8
5
Leg Press Calf Press (Calf Static Stretch 30s)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 7.5
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Leg Extension
1
1
3
1
6-10 reps
4-6 reps
15-20 reps
15-20 reps
RPE 5
RPE 7
RPE 9
RPE 10
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Machine Hip Abduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Seated Calf Raise (Calf Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Leg Extension
1
1
3
1
6-10 reps
4-6 reps
15-20 reps
15-20 reps
RPE 5
RPE 7
RPE 9
RPE 10
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Machine Hip Abduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Seated Calf Raise (Calf Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Leg Extension
1
1
3
1
6-10 reps
4-6 reps
15-20 reps
15-20 reps
RPE 5
RPE 7
RPE 9
RPE 10
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Machine Hip Abduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Seated Calf Raise (Calf Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Leg Extension
1
1
3
1
6-10 reps
4-6 reps
15-20 reps
15-20 reps
RPE 5
RPE 7
RPE 9
RPE 10
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Machine Hip Abduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Seated Calf Raise (Calf Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl (LLP)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
1
1
1
3
10 reps
6 reps
4 reps
8 reps
RPE 5
RPE 7
RPE 9
RPE 8.5
3
Leg Extension
1
1
3
1
6-10 reps
4-6 reps
15-20 reps
15-20 reps
RPE 5
RPE 7
RPE 9
RPE 10
4A
A1: Machine Hip Adduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4B
A2: Machine Hip Abduction
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
5
Seated Calf Raise (Calf Static Stretch 30s Hold)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Weak Point Exercise 1
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
2
Weak Point Exercise 2 (Optional)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-12 reps
8-12 reps
RPE 5
RPE 7
RPE 9
RPE 9
RPE 9.5
3
Tricep Pressdown (Bar) (Myo-Reps)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
4
Hammer Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
5
Cable Triceps Kickback
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9.5
RPE 10
6
Medicine Ball Russian Twists
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 6
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Cross-Body Lat Pull-Around (LLP)
1 Set
2 Sets
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@6
@9
@10
2
Snatch-Grip RDL
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
8 Reps
8 Reps
@5
@7
@9
@6
@7
3
Chest-Supported Machine Row (LLP)
1 Set
1 Set
2 Sets
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@5
@7
@9
@10
4
Straight-Bar Lat Prayer (LLP)
1 Set
2 Sets
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
@6
@9.5
@10
5
Hammer Preacher Curl
1 Set
2 Sets
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@10
6
Lying Paused Rope Face Pull
1 Set
2 Sets
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@10
Day 2
1
Cuffed Behind-The-Back Lateral Raise (Myo-Reps)
1 Set
1 Set
2 Sets
1 Set
6-10 Reps
4-6 Reps
10-12 Reps
10-12 Reps
@5
@7
@9.5
@10
2
Low Incline Smith Machine Press (Pec Static Stretch 30 Sec Hold)
1 Set
1 Set
1 Set
3 Sets
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
8-10 Reps
8-10 Reps
@5
@7
@9
@8.5
@9.5
3
Pec Deck (W/ Integrated Partials On All Sets)
1 Set
2 Sets
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
@6
@8.5
@10
4
Overhead Cable Triceps Extension (Bar) (Dropset)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
@6
@9.5
@10
5
Triceps Pressdown (Bar) (Dropset)
1 Set
1 Set
1 Set
6-10 Reps
8-10 Reps
8-10 Reps
@6
@9.5
@10
6
Cable Crunch (Myo-Reps)
1 Set
2 Sets
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@10
Day 3
1
Seated Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5
@7
@9
@9
@10
2
Machine Hip Adduction
1 Set
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@9
@9
@10
3
Hack Squats
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
4 Reps
6 Reps
8 Reps
@5
@7
@9
@9
@9
@9
4
Leg Extension (LLP)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5
@7
@9
@9
@10
5
Leg Press Calf Press (Calf Static Stretch 30s)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@6
@9.5
@9.5
@10
Day 4
1
Weak Point Exercise 1
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@5
@7
@9
@9
@9
@9.5
2
Weak Point Exercise 2 (Optional)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
8-12 Reps
8-12 Reps
@5
@7
@9
@9
@9.5
3
Bayesian Cable Curl (LLP)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@9.5
@10
4
Seated DB French Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@9.5
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
@6
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
7
Roman Chair Leg Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9.5
@9.5
@10
Day 5
1
Super-ROM Overhand Cable Row
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5
@7
@9
@9
@10
2
Arms-Extended 45° Hyperextension
1 Set
1 Set
1 Set
6-10 Reps
10-20 Reps
10-20 Reps
@6
@9
@9.5
3
Lean-Back Lat Pulldown (Dropset)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5
@7
@9
@9
@10
4
Inverse DB Zottman Curl
1 Set
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@9.5
@10
5
Cable Reverse Flye (Mechanical Dropset All Sets)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@10
6
Cable Paused Shrug-In
1 Set
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@9.5
@10
Day 6
1
Machine Shoulder Press (Dropset)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@5
@7
@9
@9
@9
@10
2
Cross-Body Cable Y-Raise
1 Set
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@9
@9
@10
3
Paused Assisted Dip
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5
@7
@8.5
@8.5
@10
4
Low-Incline Dumbbell Flye (LLP)
1 Set
1 Set
1 Set
6-10 Reps
15-20 Reps
15-20 Reps
@6
@9
@10
5
Katana Triceps Extension
1 Set
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@9.5
@10
6
LLPT Plank
1 Set
1 Set
0.25 mins
0.25 mins
@9.5
@10
Day 7
1
Lying Leg Curl (LLP)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@5
@7
@9
@9
@10
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@9
@8.5
@8.5
@8.5
3
Smith Machine Lunge
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
4 Reps
8 Reps
8 Reps
@5
@7
@9
@8.5
@9.5
4A
A1: Machine Hip Adduction
1 Set
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@9.5
@10
4B
A2: Sissy Squat
1 Set
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7.5
@7.5
@7.5
5
Leg Press Calf Press (Calf Static Stretch 30s)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@6
@9.5
@9.5
@10