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BoostcampPNG

Banana Shake 🍌

by Vanilla G

Program Description

This program is for intermediate to advanced lifters. This program is to help you stop using fluff to fill your workouts and focus more on the muscles that need bringing up to create that x frame. Please use smart progression with the rep ranges, once you can complete the top number of reps per each exercise, up the weight and then start from the bottom range. I also think x2 progression is a good method whereby you up the weight on the final set and aim for the lower number of reps. As the weeks progress you can add weight to set 1&2 whilst set 3 is always slightly ahead.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 08, 2025 01:26
  • Last Edited
    Sep 28, 2025 06:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.8%
Upper Back
9.5%
Front Delts
8.8%
Hamstrings
8.1%
Chest
7.9%
Biceps
7.5%
Lats
7%
Middle Delts
6.8%
Quadriceps
6.3%
Glutes
5.9%
Abs
5.6%
Calves
5%
Forearms
4.5%
Rear Delts
4.3%
Abductors
1.3%
Adductors
1.3%
Lower Back
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-10 reps
RPE 7-8
2
Chest Fly (Machine)
3
6-10 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
6-10 reps
RPE 8-10
4
Pull-Up (Weighted)
2
4-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8-10
6
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8-10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 7.5-8.5
7B
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8
8B
Single Arm Pushdown
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Pendulum Squat
2
6-10 reps
RPE 8
3
Hack Squat
2
6-10 reps
RPE 8-10
4
Single Leg Press
2
6-10 reps
RPE 8-10
5
Lying Leg Curl
2
8-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
6-10 reps
RPE 8-10
7A
Standing Calf Raise
2
8-15 reps
RPE 9
7B
Seated Calf Raise
2
8-15 reps
RPE 9
8A
Hanging Leg Raise
2
10-15 reps
RPE 10
8B
Windshield Wipers
2
4-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
RPE 8-10
2A
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8-10
2B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 8-10
3
Chest Press (Machine)
2
6-10 reps
RPE 8-10
4
Pec Deck (Machine)
2
8-12 reps
RPE 8
5
Lat Prayer
2
8-12 reps
RPE 8-10
6
Pullover (Machine)
2
8-12 reps
RPE 8-10
7
Low Row
2
8-12 reps
RPE 8-10
8
Shrug (Barbell)
2
8-12 reps
RPE 8
9A
Bayesian Curl
2
8-12 reps
RPE 8-10
9B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
10A
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
10B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 7-9
2
Belt Squat RDLs
2
8-12 reps
RPE 8
3
Standing Leg Curl
3
8-12 reps
RPE 8
4
Hip Thrust (Machine)
1
6-10 reps
RPE 7-9
5
Leg Extension
2
8-10 reps
RPE 9
6
Hip Adductor (Machine)
2
8-10 reps
RPE 8
7A
Standing Calf Raise
2
8-10 reps
RPE 9
7B
Seated Calf Raise
2
8-12 reps
RPE 8-10
8A
Abs Crunch (Machine)
2
6-10 reps
RPE 8-10
8B
Cable Crunch
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8
2
Face Pull
2
6-10 reps
RPE 8-10
3
Lateral Raise (Machine)
2
12-15 reps
RPE 8
4
Front Raise
2
8-12 reps
RPE 8-10
5A
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 8
5B
Concentration Curl
2
8-12 reps
RPE 8
6A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8-10
6B
Wrist Curls
2
8-12 reps
RPE 8-10
7A
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 8
7B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
8
Dip (Weighted)
2
6-10 reps
RPE 8-10
9A
Radial Deviation
2
10-15 reps
RPE 8-10
9B
Ulnar Deviation
2
10-15 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 2
1
Leg Extension
2 Sets
8-12 Reps
@8-10
2
Pendulum Squat
2 Sets
6-10 Reps
@8
3
Hack Squat
2 Sets
6-10 Reps
@8-10
4
Single Leg Press
2 Sets
6-10 Reps
@8-10
5
Lying Leg Curl
2 Sets
8-12 Reps
@8-10
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@8-10
7A
Standing Calf Raise
2 Sets
8-15 Reps
@9
7B
Seated Calf Raise
2 Sets
8-15 Reps
@9
8A
Hanging Leg Raise
2 Sets
10-15 Reps
@10
8B
Windshield Wipers
2 Sets
4-8 Reps
@8-10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
4-10 Reps
@7-8
2
Chest Fly (Machine)
3 Sets
6-10 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-10
4
Pull-Up (Weighted)
2 Sets
4-10 Reps
@8-10
5
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@8-10
6
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@8-10
7A
Lateral Raise (Cable)
2 Sets
8-10 Reps
@7.5-8.5
7B
Rear Delt Fly (Machine)
2 Sets
8-15 Reps
@8-10
8A
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@8
8B
Single Arm Pushdown
2 Sets
8-12 Reps
@8-10
Day 3
1
Shoulder Press (Machine)
2 Sets
8-12 Reps
@8-10
2A
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8-10
2B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@8-10
3
Chest Press (Machine)
2 Sets
6-10 Reps
@8-10
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@8
5
Lat Prayer
2 Sets
8-12 Reps
@8-10
6
Pullover (Machine)
2 Sets
8-12 Reps
@8-10
7
Low Row
2 Sets
8-12 Reps
@8-10
8
Shrug (Barbell)
2 Sets
8-12 Reps
@8
9A
Bayesian Curl
2 Sets
8-12 Reps
@8-10
9B
Reverse Wrist Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
10A
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@8-10
10B
Reverse Wrist Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 4
1
Leg Curl
2 Sets
8-12 Reps
@7-9
2
Belt Squat RDLs
2 Sets
8-12 Reps
@8
3
Standing Leg Curl
3 Sets
8-12 Reps
@8
4
Hip Thrust (Machine)
1 Set
6-10 Reps
@7-9
5
Leg Extension
2 Sets
8-10 Reps
@9
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
@8
7A
Standing Calf Raise
2 Sets
8-10 Reps
@9
7B
Seated Calf Raise
2 Sets
8-12 Reps
@8-10
8A
Abs Crunch (Machine)
2 Sets
6-10 Reps
@8-10
8B
Cable Crunch
2 Sets
8-12 Reps
@8
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@8
2
Face Pull
2 Sets
6-10 Reps
@8-10
3
Lateral Raise (Machine)
2 Sets
12-15 Reps
@8
4
Front Raise
2 Sets
8-12 Reps
@8-10
5A
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@8
5B
Concentration Curl
2 Sets
8-12 Reps
@8
6A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@8-10
6B
Wrist Curls
2 Sets
8-12 Reps
@8-10
7A
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
@8
7B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
8
Dip (Weighted)
2 Sets
6-10 Reps
@8-10
9A
Radial Deviation
2 Sets
10-15 Reps
@8-10
9B
Ulnar Deviation
2 Sets
10-15 Reps
@8-10