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AC Arnold Split

by Correa
20 athletes joined

Program Description

Volume based Arnold Split (Chest/Back, Arms, Legs) 2x a week for muscle hypertrophy and a bodybuilding focused physique. Feel free to swap comparable exercises per availability and time and preference. Nothing is set in stone. Also the exercises are not arranged in an order. I personally don’t like preacher curls. Doesn’t mean you can’t swap those in for EZ bar curls. Be creative with it. This is just a guide.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2024 04:53
  • Last Edited
    Jun 18, 2025 07:51

Summary

Unleash your inner champion with the AC Arnold Split, a comprehensive 12-week program designed for serious lifters. Committing to six days a week, you'll focus on targeted muscle groups with a mix of barbell and machine exercises, including classics like the Bench Press and Lat Pulldown. This program emphasizes strength and hypertrophy, ensuring you build muscle effectively while honing your technique. Get ready to elevate your training and achieve your fitness goals with a structured approach that delivers results!
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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
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9