logo
BoostcampPNG

Advanced PPL

by Matthew D.

Program Description

The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. The secondary goal of this program is to increase general strength on fundamental compound movements that involve large muscle masses.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2026 10:03
  • Last Edited
    Jan 31, 2026 09:40
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.6%
Front Delts
9.5%
Upper Back
9.4%
Hamstrings
9.3%
Quadriceps
9%
Triceps
9%
Lats
8%
Chest
7.4%
Abs
6.7%
Biceps
6.3%
Middle Delts
5%
Calves
2.5%
Lower Back
2.4%
Forearms
2.1%
Rear Delts
2.1%
Adductors
1.4%
Abductors
0.3%
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
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
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Pull Through (Cable)
2
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5A
Leg Extension
2
15 reps
RPE 8
5B
Leg Curl
2
15 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Pull Through (Cable)
2
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7
5A
Leg Extension
2
15 reps
RPE 8
5B
Leg Curl
2
15 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Pull Through (Cable)
2
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
5A
Leg Extension
2
15 reps
RPE 9
5B
Leg Curl
2
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Pull Through (Cable)
2
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
5A
Leg Extension
2
15 reps
RPE 9
5B
Leg Curl
2
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Pull Through (Cable)
2
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
5A
Leg Extension
2
15 reps
RPE 9
5B
Leg Curl
2
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Pull Through (Cable)
2
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
5A
Leg Extension
2
15 reps
RPE 9
5B
Leg Curl
2
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Pull Through (Cable)
2
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
5A
Leg Extension
2
15 reps
RPE 9
5B
Leg Curl
2
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Pull Through (Cable)
2
12 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
5A
Leg Extension
2
15 reps
RPE 9
5B
Leg Curl
2
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7.5
2
Temo Back Squat
2
6 reps
RPE 6
3
Round Back 45 Degree Hyperextension
2
20 reps
RPE 7
4
Smith Machine Reverse Lunge
2
15 reps
RPE 7
5
Enhanced-Eccentric Leg Extension
2
12 reps
RPE 6
6
Enhanced Eccentric Lying Leg Curl
2
12 reps
RPE 6
7
Lateral Banded Walk
2
15 reps
RPE 8
8
Tempo Standing Calf Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7.5
2
Temo Back Squat
2
6 reps
RPE 6
3
Round Back 45 Degree Hyperextension
2
20 reps
RPE 7
4
Smith Machine Reverse Lunge
2
15 reps
RPE 7
5
Enhanced-Eccentric Leg Extension
2
12 reps
RPE 6
6
Enhanced Eccentric Lying Leg Curl
2
12 reps
RPE 6
7
Lateral Banded Walk
2
15 reps
RPE 8
8
Tempo Standing Calf Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7.5
2
Temo Back Squat
2
6 reps
RPE 6
3
Round Back 45 Degree Hyperextension
2
20 reps
RPE 7
4
Smith Machine Reverse Lunge
2
15 reps
RPE 7
5
Enhanced-Eccentric Leg Extension
2
12 reps
RPE 6
6
Enhanced Eccentric Lying Leg Curl
2
12 reps
RPE 6
7
Lateral Banded Walk
2
15 reps
RPE 8
8
Tempo Standing Calf Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7.5
2
Temo Back Squat
2
6 reps
RPE 6
3
Round Back 45 Degree Hyperextension
2
20 reps
RPE 7
4
Smith Machine Reverse Lunge
2
15 reps
RPE 7
5
Enhanced-Eccentric Leg Extension
2
12 reps
RPE 6
6
Enhanced Eccentric Lying Leg Curl
2
12 reps
RPE 6
7
Lateral Banded Walk
2
15 reps
RPE 8
8
Tempo Standing Calf Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7.5
2
Temo Back Squat
2
6 reps
RPE 6
3
Round Back 45 Degree Hyperextension
2
20 reps
RPE 7
4
Smith Machine Reverse Lunge
2
15 reps
RPE 7
5
Enhanced-Eccentric Leg Extension
2
12 reps
RPE 6
6
Enhanced Eccentric Lying Leg Curl
2
12 reps
RPE 6
7
Lateral Banded Walk
2
15 reps
RPE 8
8
Tempo Standing Calf Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7.5
2
Temo Back Squat
2
6 reps
RPE 6
3
Round Back 45 Degree Hyperextension
2
20 reps
RPE 7
4
Smith Machine Reverse Lunge
2
15 reps
RPE 7
5
Enhanced-Eccentric Leg Extension
2
12 reps
RPE 6
6
Enhanced Eccentric Lying Leg Curl
2
12 reps
RPE 6
7
Lateral Banded Walk
2
15 reps
RPE 8
8
Tempo Standing Calf Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7.5
2
Temo Back Squat
2
6 reps
RPE 6
3
Round Back 45 Degree Hyperextension
2
20 reps
RPE 7
4
Smith Machine Reverse Lunge
2
15 reps
RPE 7
5
Enhanced-Eccentric Leg Extension
2
12 reps
RPE 6
6
Enhanced Eccentric Lying Leg Curl
2
12 reps
RPE 6
7
Lateral Banded Walk
2
15 reps
RPE 8
8
Tempo Standing Calf Raise
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Temo Back Squat
2
6 reps
RPE 6
3
Round Back 45 Degree Hyperextension
2
20 reps
RPE 7
4
Smith Machine Reverse Lunge
2
15 reps
RPE 7
5
Enhanced-Eccentric Leg Extension
2
12 reps
RPE 6
6
Enhanced Eccentric Lying Leg Curl
2
12 reps
RPE 6
7
Lateral Banded Walk
2
15 reps
RPE 8
8
Tempo Standing Calf Raise
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
2
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Ab Wheel Rollout
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
2
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Ab Wheel Rollout
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Ab Wheel Rollout
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Ab Wheel Rollout
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Ab Wheel Rollout
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Ab Wheel Rollout
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Ab Wheel Rollout
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7
4
Chest Fly (Cable)
2
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Ab Wheel Rollout
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Arnold Press
2
12 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
2
15 reps
RPE 7
4
Low-To-High Cable Flye
2
20 reps
RPE 8
5
Barbell Floor Skull Scrusher
2
10 reps
RPE 7
6
Egyptian Lateral Raise
2
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Hanging Leg Raise
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Arnold Press
2
12 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
2
15 reps
RPE 7
4
Low-To-High Cable Flye
2
20 reps
RPE 8
5
Barbell Floor Skull Scrusher
2
10 reps
RPE 7
6
Egyptian Lateral Raise
2
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Hanging Leg Raise
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Arnold Press
2
12 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
2
15 reps
RPE 7
4
Low-To-High Cable Flye
2
20 reps
RPE 8
5
Barbell Floor Skull Scrusher
2
10 reps
RPE 7
6
Egyptian Lateral Raise
2
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Hanging Leg Raise
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Arnold Press
2
12 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
2
15 reps
RPE 7
4
Low-To-High Cable Flye
2
20 reps
RPE 8
5
Barbell Floor Skull Scrusher
2
10 reps
RPE 7
6
Egyptian Lateral Raise
2
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Hanging Leg Raise
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Arnold Press
2
12 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
2
15 reps
RPE 7
4
Low-To-High Cable Flye
2
20 reps
RPE 8
5
Barbell Floor Skull Scrusher
2
10 reps
RPE 7
6
Egyptian Lateral Raise
2
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Hanging Leg Raise
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Arnold Press
2
12 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
2
15 reps
RPE 7
4
Low-To-High Cable Flye
2
20 reps
RPE 8
5
Barbell Floor Skull Scrusher
2
10 reps
RPE 7
6
Egyptian Lateral Raise
2
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Hanging Leg Raise
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7.5
2
Arnold Press
2
12 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
2
15 reps
RPE 7
4
Low-To-High Cable Flye
2
20 reps
RPE 8
5
Barbell Floor Skull Scrusher
2
10 reps
RPE 7
6
Egyptian Lateral Raise
2
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Hanging Leg Raise
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
RPE 8.5
2
Arnold Press
2
12 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
2
15 reps
RPE 7
4
Low-To-High Cable Flye
2
20 reps
RPE 8
5
Barbell Floor Skull Scrusher
2
10 reps
RPE 7
6
Egyptian Lateral Raise
2
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
8
Hanging Leg Raise
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
15 reps
RPE 5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 7
3
Pendlay Row
3
10 reps
RPE 7
4
High Row
3
12 reps
RPE 8
5
Seated Face Pull
3
20 reps
RPE 9
6A
Reverse Grip EZ Bar Curl
3
20 reps
RPE 9
6B
Supinated EZ Bar Curl
3
15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
15 reps
RPE 5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
High Row
3
12 reps
RPE 9
5
Seated Face Pull
3
20 reps
RPE 9
6A
Reverse Grip EZ Bar Curl
3
20 reps
RPE 10
6B
Supinated EZ Bar Curl
3
15 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
15 reps
RPE 5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
High Row
3
12 reps
RPE 9
5
Seated Face Pull
3
20 reps
RPE 9
6A
Reverse Grip EZ Bar Curl
3
20 reps
RPE 10
6B
Supinated EZ Bar Curl
3
15 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
15 reps
RPE 5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
High Row
3
12 reps
RPE 9
5
Seated Face Pull
3
20 reps
RPE 9
6A
Reverse Grip EZ Bar Curl
3
20 reps
RPE 10
6B
Supinated EZ Bar Curl
3
15 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
15 reps
RPE 5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
High Row
3
12 reps
RPE 9
5
Seated Face Pull
3
20 reps
RPE 9
6A
Reverse Grip EZ Bar Curl
3
20 reps
RPE 10
6B
Supinated EZ Bar Curl
3
15 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
15 reps
RPE 5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
High Row
3
12 reps
RPE 9
5
Seated Face Pull
3
20 reps
RPE 9
6A
Reverse Grip EZ Bar Curl
3
20 reps
RPE 10
6B
Supinated EZ Bar Curl
3
15 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
15 reps
RPE 5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
High Row
3
12 reps
RPE 9
5
Seated Face Pull
3
20 reps
RPE 9
6A
Reverse Grip EZ Bar Curl
3
20 reps
RPE 10
6B
Supinated EZ Bar Curl
3
15 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
15 reps
RPE 5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Pendlay Row
3
10 reps
RPE 8
4
High Row
3
12 reps
RPE 9
5
Seated Face Pull
3
20 reps
RPE 9
6A
Reverse Grip EZ Bar Curl
3
20 reps
RPE 10
6B
Supinated EZ Bar Curl
3
15 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
20 reps
RPE 5
2
Pull-Up (Weighted)
3
12 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Chest Supported T-Bar Row W/Band
2
12 reps
RPE 7
5
Cable Reverse Flye
2
15 reps
RPE 8
6
Rope Upright Row
2
20 reps
RPE 8
7
Dumbbell Supinated Curl
2
15 reps
RPE 8
8
Spider Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
20 reps
RPE 5
2
Pull-Up (Weighted)
3
12 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Chest Supported T-Bar Row W/Band
2
12 reps
RPE 7
5
Cable Reverse Flye
2
15 reps
RPE 8
6
Rope Upright Row
2
20 reps
RPE 8
7
Dumbbell Supinated Curl
2
15 reps
RPE 8
8
Spider Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
20 reps
RPE 5
2
Pull-Up (Weighted)
3
12 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Chest Supported T-Bar Row W/Band
2
12 reps
RPE 7
5
Cable Reverse Flye
2
15 reps
RPE 8
6
Rope Upright Row
2
20 reps
RPE 8
7
Dumbbell Supinated Curl
2
15 reps
RPE 8
8
Spider Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
20 reps
RPE 5
2
Pull-Up (Weighted)
3
12 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Chest Supported T-Bar Row W/Band
2
12 reps
RPE 7
5
Cable Reverse Flye
2
15 reps
RPE 8
6
Rope Upright Row
2
20 reps
RPE 8
7
Dumbbell Supinated Curl
2
15 reps
RPE 8
8
Spider Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
20 reps
RPE 5
2
Pull-Up (Weighted)
3
12 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Chest Supported T-Bar Row W/Band
2
12 reps
RPE 7
5
Cable Reverse Flye
2
15 reps
RPE 8
6
Rope Upright Row
2
20 reps
RPE 8
7
Dumbbell Supinated Curl
2
15 reps
RPE 8
8
Spider Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
20 reps
RPE 5
2
Pull-Up (Weighted)
3
12 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Chest Supported T-Bar Row W/Band
2
12 reps
RPE 7
5
Cable Reverse Flye
2
15 reps
RPE 8
6
Rope Upright Row
2
20 reps
RPE 8
7
Dumbbell Supinated Curl
2
15 reps
RPE 8
8
Spider Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
20 reps
RPE 5
2
Pull-Up (Weighted)
3
12 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Chest Supported T-Bar Row W/Band
2
12 reps
RPE 7
5
Cable Reverse Flye
2
15 reps
RPE 8
6
Rope Upright Row
2
20 reps
RPE 8
7
Dumbbell Supinated Curl
2
15 reps
RPE 8
8
Spider Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
1-Arm Lat Pull-In
2
20 reps
RPE 5
2
Pull-Up (Weighted)
3
12 reps
RPE 7
3
One Arm Bent Over Row
2
8 reps
RPE 7
4
Chest Supported T-Bar Row W/Band
2
12 reps
RPE 7
5
Cable Reverse Flye
2
15 reps
RPE 8
6
Rope Upright Row
2
20 reps
RPE 8
7
Dumbbell Supinated Curl
2
15 reps
RPE 8
8
Spider Curl
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Swiss Ball Leg Curl
3
12 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Swiss Ball Leg Curl
3
12 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Swiss Ball Leg Curl
3
12 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Swiss Ball Leg Curl
3
12 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Swiss Ball Leg Curl
3
12 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Swiss Ball Leg Curl
3
12 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Swiss Ball Leg Curl
3
12 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Swiss Ball Leg Curl
3
12 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Goblet Squat
2
12 reps
RPE 6
5
Leg Curl
2
15 reps
RPE 8
6
Pull Through (Cable)
2
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Goblet Squat
2
12 reps
RPE 6
5
Leg Curl
2
15 reps
RPE 8
6
Pull Through (Cable)
2
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Goblet Squat
2
12 reps
RPE 6
5
Leg Curl
2
15 reps
RPE 8
6
Pull Through (Cable)
2
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Goblet Squat
2
12 reps
RPE 6
5
Leg Curl
2
15 reps
RPE 8
6
Pull Through (Cable)
2
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Goblet Squat
2
12 reps
RPE 6
5
Leg Curl
2
15 reps
RPE 8
6
Pull Through (Cable)
2
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Goblet Squat
2
12 reps
RPE 6
5
Leg Curl
2
15 reps
RPE 8
6
Pull Through (Cable)
2
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Goblet Squat
2
12 reps
RPE 6
5
Leg Curl
2
15 reps
RPE 8
6
Pull Through (Cable)
2
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Goblet Squat
2
12 reps
RPE 6
5
Leg Curl
2
15 reps
RPE 8
6
Pull Through (Cable)
2
20 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 7
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Cable Triceps Kickback
3
20 reps
RPE 8
7
Bicycle Crunch
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Cable Triceps Kickback
3
20 reps
RPE 9
7
Bicycle Crunch
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Cable Triceps Kickback
3
20 reps
RPE 9
7
Bicycle Crunch
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Cable Triceps Kickback
3
20 reps
RPE 9
7
Bicycle Crunch
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Cable Triceps Kickback
3
20 reps
RPE 9
7
Bicycle Crunch
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Cable Triceps Kickback
3
20 reps
RPE 9
7
Bicycle Crunch
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Cable Triceps Kickback
3
20 reps
RPE 9
7
Bicycle Crunch
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Cable Triceps Kickback
3
20 reps
RPE 9
7
Bicycle Crunch
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Overhead Press/Push Press Complex
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
10 reps
RPE 6
4
Triceps V-Bar Pressdown
3
15 reps
RPE 7
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Plank
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Overhead Press/Push Press Complex
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
10 reps
RPE 6
4
Triceps V-Bar Pressdown
3
15 reps
RPE 7
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Plank
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Overhead Press/Push Press Complex
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
10 reps
RPE 6
4
Triceps V-Bar Pressdown
3
15 reps
RPE 7
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Plank
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Overhead Press/Push Press Complex
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
10 reps
RPE 6
4
Triceps V-Bar Pressdown
3
15 reps
RPE 7
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Plank
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Overhead Press/Push Press Complex
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
10 reps
RPE 6
4
Triceps V-Bar Pressdown
3
15 reps
RPE 7
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Plank
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Overhead Press/Push Press Complex
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
10 reps
RPE 6
4
Triceps V-Bar Pressdown
3
15 reps
RPE 7
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Plank
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7.5
2
Overhead Press/Push Press Complex
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
10 reps
RPE 6
4
Triceps V-Bar Pressdown
3
15 reps
RPE 7
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Plank
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Overhead Press/Push Press Complex
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
10 reps
RPE 6
4
Triceps V-Bar Pressdown
3
15 reps
RPE 7
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Plank
3
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2A
Cable Seated Elbows Out Row
3
10 reps
RPE 8
2B
Seated Row (Cable)
3
10 reps
RPE 8
3
Kneeling Straight-Arm Cable Pullover
3
15 reps
RPE 7
4
Snatch Grip Barbell Shrug
3
15 reps
RPE 8
5
Cable Reverse Flye
3
20 reps
RPE 8
6
Single-Arm Cable Curl
3
12 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2A
Cable Seated Elbows Out Row
3
10 reps
RPE 8
2B
Seated Row (Cable)
3
10 reps
RPE 8
3
Kneeling Straight-Arm Cable Pullover
3
15 reps
RPE 7
4
Snatch Grip Barbell Shrug
3
15 reps
RPE 8
5
Cable Reverse Flye
3
20 reps
RPE 8
6
Single-Arm Cable Curl
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2A
Cable Seated Elbows Out Row
3
10 reps
RPE 8
2B
Seated Row (Cable)
3
10 reps
RPE 8
3
Kneeling Straight-Arm Cable Pullover
3
15 reps
RPE 7
4
Snatch Grip Barbell Shrug
3
15 reps
RPE 8
5
Cable Reverse Flye
3
20 reps
RPE 8
6
Single-Arm Cable Curl
3
12 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2A
Cable Seated Elbows Out Row
3
10 reps
RPE 8
2B
Seated Row (Cable)
3
10 reps
RPE 8
3
Kneeling Straight-Arm Cable Pullover
3
15 reps
RPE 7
4
Snatch Grip Barbell Shrug
3
15 reps
RPE 8
5
Cable Reverse Flye
3
20 reps
RPE 8
6
Single-Arm Cable Curl
3
12 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2A
Cable Seated Elbows Out Row
3
10 reps
RPE 8
2B
Seated Row (Cable)
3
10 reps
RPE 8
3
Kneeling Straight-Arm Cable Pullover
3
15 reps
RPE 7
4
Snatch Grip Barbell Shrug
3
15 reps
RPE 8
5
Cable Reverse Flye
3
20 reps
RPE 8
6
Single-Arm Cable Curl
3
12 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2A
Cable Seated Elbows Out Row
3
10 reps
RPE 8
2B
Seated Row (Cable)
3
10 reps
RPE 8
3
Kneeling Straight-Arm Cable Pullover
3
15 reps
RPE 7
4
Snatch Grip Barbell Shrug
3
15 reps
RPE 8
5
Cable Reverse Flye
3
20 reps
RPE 8
6
Single-Arm Cable Curl
3
12 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2A
Cable Seated Elbows Out Row
3
10 reps
RPE 8
2B
Seated Row (Cable)
3
10 reps
RPE 8
3
Kneeling Straight-Arm Cable Pullover
3
15 reps
RPE 7
4
Snatch Grip Barbell Shrug
3
15 reps
RPE 8
5
Cable Reverse Flye
3
20 reps
RPE 8
6
Single-Arm Cable Curl
3
12 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2A
Cable Seated Elbows Out Row
3
10 reps
RPE 8
2B
Seated Row (Cable)
3
10 reps
RPE 8
3
Kneeling Straight-Arm Cable Pullover
3
15 reps
RPE 7
4
Snatch Grip Barbell Shrug
3
15 reps
RPE 8
5
Cable Reverse Flye
3
20 reps
RPE 8
6
Single-Arm Cable Curl
3
12 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
2
Seal Row
3
10 reps
RPE 7
3
Standing Pullover (Cable)
3
20 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
DB Pronated Curl
3
8 reps
RPE 9
5C
DB Supinated Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
2
Seal Row
3
10 reps
RPE 7
3
Standing Pullover (Cable)
3
20 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
DB Pronated Curl
3
8 reps
RPE 9
5C
DB Supinated Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
2
Seal Row
3
10 reps
RPE 7
3
Standing Pullover (Cable)
3
20 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
DB Pronated Curl
3
8 reps
RPE 9
5C
DB Supinated Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
2
Seal Row
3
10 reps
RPE 7
3
Standing Pullover (Cable)
3
20 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
DB Pronated Curl
3
8 reps
RPE 9
5C
DB Supinated Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
2
Seal Row
3
10 reps
RPE 7
3
Standing Pullover (Cable)
3
20 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
DB Pronated Curl
3
8 reps
RPE 9
5C
DB Supinated Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
2
Seal Row
3
10 reps
RPE 7
3
Standing Pullover (Cable)
3
20 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
DB Pronated Curl
3
8 reps
RPE 9
5C
DB Supinated Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
2
Seal Row
3
10 reps
RPE 7
3
Standing Pullover (Cable)
3
20 reps
RPE 8
4
Reverse Pec Deck
3
15 reps
RPE 8
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9
5B
DB Pronated Curl
3
8 reps
RPE 9
5C
DB Supinated Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
2
Seal Row
3
10 reps
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 9
4
Reverse Pec Deck
3
15 reps
RPE 9
5A
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
5B
DB Pronated Curl
3
8 reps
RPE 10
5C
DB Supinated Curl
3
8 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Pull Through (Cable)
2 Sets
12 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@7
5A
Leg Extension
2 Sets
15 Reps
@8
5B
Leg Curl
2 Sets
15 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
2 Sets
10 Reps
@7
4
Chest Fly (Cable)
2 Sets
15 Reps
@8
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
7
Ab Wheel Rollout
3 Sets
6 Reps
@7
Day 3
1
1-Arm Lat Pull-In
2 Sets
15 Reps
@5
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
High Row
3 Sets
12 Reps
@8
5
Seated Face Pull
3 Sets
20 Reps
@9
6A
Reverse Grip EZ Bar Curl
3 Sets
20 Reps
@9
6B
Supinated EZ Bar Curl
3 Sets
15 Reps
@9
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Front Squat (Barbell)
3 Sets
8 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@7
5
Swiss Ball Leg Curl
3 Sets
12 Reps
@7
6
Seated Calf Raise
3 Sets
15 Reps
@7
Day 5
1
Bench Press (Close Grip)
3 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Pec Deck (Machine)
2 Sets
15 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8 Reps
@8
6
Cable Triceps Kickback
3 Sets
20 Reps
@8
7
Bicycle Crunch
3 Sets
12 Reps
@7
Day 6
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
2A
Cable Seated Elbows Out Row
3 Sets
10 Reps
@8
2B
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Kneeling Straight-Arm Cable Pullover
3 Sets
15 Reps
@7
4
Snatch Grip Barbell Shrug
3 Sets
15 Reps
@8
5
Cable Reverse Flye
3 Sets
20 Reps
@8
6
Single-Arm Cable Curl
3 Sets
12 Reps
@7
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@7