Program Description
UwU
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 20, 2024 09:21
- Last EditedJun 18, 2025 10:27

Summary
Unleash your strength with the Enzo PPLx2 program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll tackle a balanced Push/Pull/Legs routine that maximizes muscle growth and enhances overall fitness. Each session is meticulously crafted with a variety of exercises, including chin-ups, flat chest presses, and lateral raises, ensuring your workouts remain dynamic and effective. Get ready to elevate your performance, build muscle, and achieve your fitness goals with this structured approach!
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
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
High Incline Press
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Pec Fly (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Sternum Row
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5A
Hammer Curl
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5B
Wrist Curls
1
2
6-8 reps
6-8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
20-30 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Smith Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
10-12 reps
RPE 10
4
Chest Press (Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Bent Over Row (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Standing Pullover (Cable)
1
AMRAP
RPE 10
5B
Face Pull
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Step-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Leg Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
20-30 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
2
20-30 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Flat Chest Press1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@9.5
2
High Incline Press1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9.5
3
Pec Fly (Dumbbell)1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Lateral Raise (Dumbbell)1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Chin-Up (Bodyweight)3 Sets
AMRAP
-
2
Lat Pulldown (Single Arm)1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9.5
3
Sternum Row1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Rear Delt Fly (Machine)1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5A
Hammer Curl1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
5B
Wrist Curls1 Set
2 Sets
6-8 Reps
6-8 Reps
@9.5
@10
Day 3
1
Squat (Barbell)1 Set
2 Sets
4-6 Reps
4-6 Reps
@8
@9
2
Romanian Deadlift (Barbell)1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Leg Extension2 Sets
10-12 Reps
@10
5
Hip Abductor (Machine)2 Sets
20-30 Reps
@10
6
Hip Adductor (Machine)2 Sets
12-15 Reps
@10
7
Standing Calf Raise2 Sets
20-30 Reps
@10
Day 4
1
Overhead Press (Dumbbell)1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@9.5
2
Incline Bench Press (Smith Machine)1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
3
Lateral Raise (Cable)2 Sets
10-12 Reps
@10
4
Chest Press (Machine)1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5
Skull Crusher (Barbell)1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
6
Tricep Pushdown (Cable)1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
Day 5
1
Bent Over Row (Barbell)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
2
Bent Over Row (Dumbbell)1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@10
3
Chin-Up (Bodyweight)3 Sets
AMRAP
-
4
Incline Curl (Dumbbell)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
5A
Standing Pullover (Cable)1 Set
AMRAP
@10
5B
Face Pull1 Set
AMRAP
@10
Day 6
1
Seated Hamstring Curl1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Step-Up (Weighted)1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
3
Single Leg Press1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4
Hip Abductor (Machine)2 Sets
20-30 Reps
@10
5
Hip Adductor (Machine)2 Sets
12-15 Reps
@10
6
Standing Calf Raise2 Sets
20-30 Reps
@10