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BoostcampPNG

Full Body 3x per week

by Marc O.

Program Description

High frequency, high intensity, low volume: there a lot of exercises in each session, so if this is not your thing i understand

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 16, 2025 01:37
  • Last Edited
    Dec 16, 2025 01:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Hamstrings
10.5%
Lats
10.5%
Biceps
10.5%
Upper Back
8.7%
Glutes
7%
Quadriceps
7%
Front Delts
7%
Forearms
5.6%
Chest
5.2%
Middle Delts
5.2%
Calves
3.5%
Lower Back
1.7%
Abs
1.7%
Abductors
1.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5-10 reps
RPE 8.5-9.5
2
Leg Press (45 Degrees)
1
5-10 reps
RPE 8.5-9.5
3
Incline Bench Press (Smith Machine)
1
5-10 reps
RPE 8.5-9.5
4
Wide Grip Lat Pulldown
1
5-10 reps
RPE 8.5-9.5
5
Seated Row (Cable)
1
5-10 reps
RPE 8.5-9.5
6
Leg Curl
1
5-10 reps
RPE 8.5-9.5
7
Leg Extension
1
5-10 reps
RPE 8.5-10
8
Pullover (Machine)
1
5-10 reps
RPE 8.5-9.5
9
Shoulder Press (Machine)
1
5-10 reps
RPE 8.5-9.5
10
Preacher Curl (Machine)
1
5-10 reps
RPE 8.5-10
11
Reverse Curl (Barbell)
1
5-10 reps
RPE 10
12
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 10
14
Calf Raise (Machine)
1
5-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
5-10 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
1 Set
5-10 Reps
@8.5-9.5
3
Incline Bench Press (Smith Machine)
1 Set
5-10 Reps
@8.5-9.5
4
Wide Grip Lat Pulldown
1 Set
5-10 Reps
@8.5-9.5
5
Seated Row (Cable)
1 Set
5-10 Reps
@8.5-9.5
6
Leg Curl
1 Set
5-10 Reps
@8.5-9.5
7
Leg Extension
1 Set
5-10 Reps
@8.5-10
8
Pullover (Machine)
1 Set
5-10 Reps
@8.5-9.5
9
Shoulder Press (Machine)
1 Set
5-10 Reps
@8.5-9.5
10
Preacher Curl (Machine)
1 Set
5-10 Reps
@8.5-10
11
Reverse Curl (Barbell)
1 Set
5-10 Reps
@10
12
Tricep Pushdown (Cable)
1 Set
5-10 Reps
@10
13
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@10
14
Calf Raise (Machine)
1 Set
5-10 Reps
@10
Day 3
1
Stiff Leg Deadlift
1 Set
5-10 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
1 Set
5-10 Reps
@8.5-9.5
3
Incline Bench Press (Smith Machine)
1 Set
5-10 Reps
@8.5-9.5
4
Wide Grip Lat Pulldown
1 Set
5-10 Reps
@8.5-9.5
5
Seated Row (Cable)
1 Set
5-10 Reps
@8.5-9.5
6
Leg Curl
1 Set
5-10 Reps
@8.5-9.5
7
Leg Extension
1 Set
5-10 Reps
@8.5-10
8
Pullover (Machine)
1 Set
5-10 Reps
@8.5-9.5
9
Shoulder Press (Machine)
1 Set
5-10 Reps
@8.5-9.5
10
Preacher Curl (Machine)
1 Set
5-10 Reps
@8.5-10
11
Reverse Curl (Barbell)
1 Set
5-10 Reps
@10
12
Tricep Pushdown (Cable)
1 Set
5-10 Reps
@10
13
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@10
14
Calf Raise (Machine)
1 Set
5-10 Reps
@10
Day 2
1
Stiff Leg Deadlift
1 Set
5-10 Reps
@8.5-9.5
2
Leg Press (45 Degrees)
1 Set
5-10 Reps
@8.5-9.5
3
Incline Bench Press (Smith Machine)
1 Set
5-10 Reps
@8.5-9.5
4
Wide Grip Lat Pulldown
1 Set
5-10 Reps
@8.5-9.5
5
Seated Row (Cable)
1 Set
5-10 Reps
@8.5-9.5
6
Leg Curl
1 Set
5-10 Reps
@8.5-9.5
7
Leg Extension
1 Set
5-10 Reps
@8.5-10
8
Pullover (Machine)
1 Set
5-10 Reps
@8.5-9.5
9
Shoulder Press (Machine)
1 Set
5-10 Reps
@8.5-9.5
10
Preacher Curl (Machine)
1 Set
5-10 Reps
@8.5-10
11
Reverse Curl (Barbell)
1 Set
5-10 Reps
@10
12
Tricep Pushdown (Cable)
1 Set
5-10 Reps
@10
13
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@10
14
Calf Raise (Machine)
1 Set
5-10 Reps
@10