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BoostcampPNG

Seth Feroce's 12 Week To Size Program

by Tyler G.

Program Description

To help maximize muscle growth, using high intensity and techniques.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2026 03:02
  • Last Edited
    Feb 27, 2026 04:43
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Upper Back
11.8%
Biceps
8.8%
Chest
8.8%
Lats
8.8%
Triceps
8.6%
Hamstrings
7.1%
Quadriceps
6.4%
Middle Delts
6%
Glutes
5.7%
Rear Delts
4.7%
Calves
2.9%
Forearms
2.6%
Lower Back
2.3%
Abs
1.6%
Abductors
0.7%
Adductors
0.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Bent Over Row (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Reverse Grip Seated Cable Row
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
4
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
RPE 9-10
RPE 9-10
5
Rack Pull (Barbell)
2
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Lat Pulldown
3
10 reps
RPE 9-10
7
Chest Supported Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
8
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9-10
-
5
Pullover (Dumbbell)
4
10-12 reps
RPE 9-10
6
Pec Deck (Machine)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
1
10 reps
8 reps
16 reps
RPE 9-10
RPE 9-10
RPE 9-10
3
Preacher Curl (Machine)
1
2
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
4
Spider Curl
4
10 reps
RPE 9-10
5
Bench Press (Close Grip)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
6
Single Arm Overhead Tricep Extension
1
3
10 reps
8 reps
RPE 9-10
RPE 9-10
7
Seated Dip (Machine)
1
3
12 reps
10 reps
RPE 9-10
RPE 9-10
8
Tricep Rope Push Down (Cable)
4
4
12 reps
10 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 10-10
2
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3A
Leg Curl
2
12 reps
RPE 10
3B
Leg Extension
2
12 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 9-10
5
Split Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
6
Walking Lunge
1
30 reps
-
7A
Lying Leg Curl
3
12 reps
RPE 9-10
7B
Leg Extension
3
12 reps
RPE 9-10
8
Standing Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
9
Seated Calf Raise
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Smith Machine)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
2
Lateral Raise (Dumbbell)
2
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 9-10
RPE 9-10
RPE 9-10
3
Front Raise
2
2
12 reps
10 reps
RPE 9-10
RPE 9-10
4
Rear Delt Fly (Cable)
2
2
1
12 reps
10 reps
20 reps
RPE 9-10
RPE 9-10
RPE 9-10
5
Upright Row (Barbell)
3
12 reps
RPE 9-10
6
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 9-10
RPE 9-10
RPE 9-10
7
Shrug (Barbell)
5
AMRAP
RPE 10
8
Cable Shoulder press
7
5-8 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 3
1
Hammer Curl (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
2
Bicep Curl (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
16 Reps
@9-10
@9-10
@9-10
3
Preacher Curl (Machine)
1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@9-10
@9-10
@9-10
@9-10
4
Spider Curl
4 Sets
10 Reps
@9-10
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
@9-10
@9-10
6
Single Arm Overhead Tricep Extension
1 Set
3 Sets
10 Reps
8 Reps
@9-10
@9-10
7
Seated Dip (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@9-10
@9-10
8
Tricep Rope Push Down (Cable)
4 Sets
4 Sets
12 Reps
10 Reps
@9-10
@9-10
Day 4
1
Belt Squat
1 Set
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
@9-10
@10-10
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
@9-10
@9-10
3A
Leg Curl
2 Sets
12 Reps
@10
3B
Leg Extension
2 Sets
12 Reps
@10
4
Stiff Leg Deadlift
3 Sets
8 Reps
@9-10
5
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
6
Walking Lunge
1 Set
30 Reps
-
7A
Lying Leg Curl
3 Sets
12 Reps
@9-10
7B
Leg Extension
3 Sets
12 Reps
@9-10
8
Standing Calf Raise
1 Set
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
10 Reps
@9-10
@9-10
@9-10
@9-10
9
Seated Calf Raise
1 Set
1 Set
1 Set
2 Sets
20 Reps
15 Reps
12 Reps
10 Reps
@9-10
@9-10
@9-10
@9-10
Day 5
1
Overhead Press (Smith Machine)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
@9-10
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
@9-10
3
Front Raise
2 Sets
2 Sets
12 Reps
10 Reps
@9-10
@9-10
4
Rear Delt Fly (Cable)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
20 Reps
@9-10
@9-10
@9-10
5
Upright Row (Barbell)
3 Sets
12 Reps
@9-10
6
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9-10
@9-10
@9-10
7
Shrug (Barbell)
5 Sets
AMRAP
@10
8
Cable Shoulder press
7 Sets
5-8 Reps
@9-10
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
@9-10
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
@9-10
3
Reverse Grip Seated Cable Row
2 Sets
2 Sets
10 Reps
8 Reps
@9-10
@9-10
4
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
@9-10
@9-10
5
Rack Pull (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
6
Lat Pulldown
3 Sets
10 Reps
@9-10
7
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9-10
@9-10
@9-10
8
Underhand Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9-10
@9-10
@9-10
Day 2
1
Incline Bench Press (Smith Machine)
5 Sets
8 Reps
@9-10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@9-10
@9-10
@9-10
3
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@9-10
@9-10
@9-10
@9-10
4
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
-
5
Pullover (Dumbbell)
4 Sets
10-12 Reps
@9-10
6
Pec Deck (Machine)
3 Sets
20 Reps
@10